(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Reps)

Workout

WARM-UP

AMRAP x 6 MINUTES

:30 Row @ Mod Pace

4 Lunge + Lunge + Air Squat

4 Up-Downs*

4 V-Ups

*Switch to Burpees @ 3:00.

STRENGTH 8-6-6*

Front Squat

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

Week 3 of 9

NCFIT BENCHMARK WORKOUT “FLATLINE”

7 SETS ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees) KG BB: (60/42.5)|(42.5/30) NOTE: New Benchmark (Remix of the Classic ‘Death Row’).