(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – 12 Slam Ball Lunges + Max Good Mornings

MIN 2 – :45 Up-Downs

MIN 3 – 12 Slam Ball Ground to Overhead + Max OH Hold

MIN 4 – :45 Tempo Air Squats @ 21X1

MIN 5 – 12 Slam Ball Front Squats + Max Plank Hold

MIN 6 – :45 Alt. Groiners

MIN 7 – 12 Slam Balls + Max Sit-Ups

MIN 8 – :45 Barbell Elbow Punches

STRENGTH

10-10-8* Front Squat

*Start Light and build to Moderate. (Score is Weight) Week 1 of 9

WORKOUT

AMRAP x 12 MINUTES

12 Alt. Back Rack Lunges (95/65)|(65/45)

24 Slam Balls (30/20)|(20/14)

12 Alt. Front Rack Lunges

24 Sit-Ups

(Score is Rounds + Reps) KG BB: (42.5/30)|(30/20) KG SB: (15/10)|(10/5)