(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (4 Rounds for time)

Workout

WARM-UP

2 ROUNDS

100m Jog

10 Up-Downs

8 Scap Push-Ups

8 Alt. Groiners

8 Air Squats

Into…

2 ROUNDS

100m Run

5 Burpees*

12 Alt. Elbow Punches 6 Strict Press w/ :01 Pause OH

6 Barbell Front Squats

*Rnd 2 complete Burpees Over the Bar.

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Thruster* *Thruster-Jerk is not an option. (Score is Weight)

NCFIT BENCHMARK WORKOUT “HAYMAKER”

4 SETS ON A 3:30 RUNNING CLOCK… 200m Run

10 Burpees Over the Bar

4 Thrusters (155/105)/(115/75)* -Rest Remaining Time- *Add one rep to your Thruster Each Round. Set 1 =4 /

Set 2 = 5 /

Set 3 = 6 /

Set 4 = 7.

(Score is Total Time) KG BB: (70/47.5)|(52.5/35) NOTE: New Benchmark