(931) 644-8890 lorencrowder15@gmail.com

Announcements

We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3 RDS

5 Burpees

10 Air Squats

200M Run

*increase run 100M each Round

Metcon

Metcon (5 Rounds for time)

2 Man Team

COMP

5 Minutes For Time x 5

2500/2000M Bikeerg

20 Sandbag Cleans 150/100#

Rest 1:00 B/t Rounds

RX

5 Minutes For Time x 5

2000/1800M Bikeerg

20 Sandbag Cleans 100/60#

Rest 1:00 B/t Rounds

FITNESS

5 Minutes For Time x 5

1500/1200M Bikeerg

20 Sandbag Cleans 60/45#

Rest 1:00 B/t Rounds

For Every Sandbag Clean Not Completed, After The Workout Partners will Do Syn Burpees. 1 Syn burpee = 1 Rep

20 Reps Missed = 20 Syn Burpees

SCORE each Round

1 person works at a time