(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)

2:00 Run, Bike or Row

Then open up the shoulders and hips by doing:

With PVC

3 Rounds

5 Inchworm

5 behind the neck snatch grip presses

5 sotts press

5 back squat

Weightlifting

Power Snatch (3×5)

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Metcon

Metcon (Time)

Workout

NCFIT BENCHMARK WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-