(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

200m Run @ Mod Pace Into… AMRAP x 5 MINUTES

5 air squats Squats

5 narrow stance squats

5 Jumping Pull-Ups

5 V-Ups

Into…

200m Run @ Hard Pace

EXTENDED WARM-UP

EMOM x 9 MINUTES

MIN 1 – :40 Bar Muscle-Up Practice*

MIN 2 – :40 Pistol Practice**

MIN 3 – EZ Row (No Measure)

*Bar Muscle-Up Options: 3 Dynamic Kip Swings + 2 Hips to Rig 2-3 Jumping Bar Muscle-Ups 1-2 Bar Muscle-Ups

**Pistol Options: Narrow Stance Squats Alt. Single Leg Rig Assisted Pistols Alt. Heel Elevated Pistols

WORKOUT

FOR TIME

800m Run

Immediately Into…

10 ROUNDS

2 Sandbag Cleans 150/100

4 Bar Muscle-Ups

6 Alt. Pistols

Immediately Into…

800m Run (Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats

Pistol Option 2: Alt. Heel Elevated Pistols