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