(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

1 ROUND

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Hip Circles

10 Torso Twists

10 Toe Touches

Into…

2-3 ROUNDS (Time Permitting)

30 Single Unders*

10 PVC Pass Thrus

10 Alt. Piked Shoulder Taps

8 Jumping Air Squats**

*R2 complete 10 Single-Single-Double Unders.

R3 complete :20 Double Unders. **R2 & R3 complete 8 Tall Jumps.

STRENGTH

1.) EMOM x 8 MINUTES

1 Hang Muscle Snatch + 1 Hang Power Snatch* *Start Light and build to Moderate. (Score is Weight)

2.) EMOM x 5 MINUTES

2 Hang Power Snatch*

*Start Moderate and build to Moderate-Heavy. (Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

30 Double Unders

10 Deadlifts (95/65)|(65/45)

8 Hang Power Snatches

6 Handstand Push-Ups

(Score is Rounds + Reps) KG BB: (42.5/30)|(30/20) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press