(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 (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