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 (No Measure)
2 Rounds
20 Mountain Climbers
20 Jumping Jacks
20 Lunges
2:00 Bike
Metcon
Metcon (No Measure)
Workout
RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching