(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 ROUNDS

5/5 Single Arm Ring Rows

8 Scap Pull-Ups

8 Tuck-Ups

8 BB Upright Rows

10 BB Elbow Punches

INTO..

2 ROUNDS

6 Kip Swings

6 Slow Ring Rows

10 V-Ups

6 BB Clean Deadlift

6 BB Hang Muscle Cleans

STRENGTH

1.) EMOM x 8 MINUTES 1 Hang Muscle Clean + 1 Hang Power Clean* *Start Light and build to Moderate. (Score is Weight)

2.) EMOM x 5 MINUTES

2 Hang Power Cleans* *Start Moderate and build to workout weight. (Score is Weight) Week 2 of 9

WORKOUT

AMRAP x 15 MINUTES

1-2-3-and so on… Hang Power Cleans (185/135)|(135/95)

2-3-4-and so on… Strict Pull-Up

3-4-5-and so on… Toes to Bar

(Score is Rounds + Reps) KG BB: (85/60)|(60/42.5)