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)
5 Minute AMRAP
5/5 Glute Bridges
5/5 Barbell Elbow Punches
5 Strict Press
5 Burpees
Metcon
Metcon (3 Rounds for time)
Strength/Skill
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
EVERY 4:00 x 3 SETS
15 Burpees
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Score- Each Round
OPTIONAL FINISHER
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!