(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

2 ROUNDS

100m Run (increasing pace)

8 BB Upright Rows

20 Alt. BB Elbow Punches

12 Alt. Piked Shoulder Taps*

5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT

Partner

2 Person Team

40 Rounds

5 Wallballs 20/14

3 HSPU

1 Power Clean 225/185 185/135

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press