(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 12 Step-Ups + Max Groiners

MIN 3 – :45 Push-Up to Pike

MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows

NCFIT BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

(Score is Time)

KG WB: (9/6)|(6/5)

NOTE: Last Seen 2/23/2022

POST WORKOUT STRENGTH

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)