(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – 10 Step-Ups + Max Groiners

MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow

MIN 3 – 10 Scap Push-Up + Max Calf Raise

MIN 4 – 10 Glute Bridge-Ups + Max Hold

EXTENDED WARM-UP

EMOM x 12 MINUTES

MIN 1 – 3 Deadlifts*

MIN 2 – 4-6 Box Jumps or Step-Ups

MIN 3 – :50 EZ Cardio Choice

*Start Moderate and end at or slightly past workout weight.

(No Measure)

NCFIT BENCHMARK WORKOUT

“21 JUMP STREET”

10 ROUNDS FOR TIME

3 Deadlifts (275/185)|(185/135)

6 Bar Facing Up-Downs

12 Box Jump Overs (24/20)

(Score is Time)

KG BB: (125/85)|(85/60)

NOTE: New Benchmark.