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)
3 Rounds
1 Minute Bike :20 E :20 M :20 H
10 KB Gobet Squats
10 Push Ups
Then Review
Rope Climb
Metcon
Metcon (Weight)
Workout
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats from Groudn (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold