(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (4 Rounds for time)

4 Person Team (2 guy/2 Girl)

Every 9:00 for 36:00

M1/F1- 20/14 Cal Assault Bike & Bike Erg

M2/F2- 20/14 Cal Row & Skierg

-Into-

(Even rounds)

20 Synchro Sandbag Cleans

Male & Females Partners go together Into

( odd rounds )

40 synchro Sandbag Facing Burpees

Male & Female Partners go together

-Into-

M2/F2- 20/14 Cal Assault Bike & Bike Erg

M1/F1- 20/14 Cal Row & Skierg

Flow

M1/F1 hit assault bike and bike erg must hit both machines

M2/F2 hit row and skierg must hit both machines

(All 4 working at one)

Into

Round 1

20 synchro sandbag cleans M/F pairs (2 athletes working / 2 resting) 150/100 100/60

Into

Pairs switch machines

M2/F2 hit assault bike and bike erg must hit both machines

M1/F1 hit row and skierg must hit both machines

(All 4 working at one)

Round 2 the only thing that changes is 40 synchro sandbag facing burpees M/F Pairs