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)
1 Round
250M BikeErg
5 Burpees
8 DB DEADLIFT
1 Round
250M BikeErg
5 Burpees
8 DB Deadlifts + Highpull
1 Round
250M Bikeeerg
5 Burpees
8 DB Snatch
Weightlifting
Overhead Squat (10 Rep Max (2 Attempts) )
Metcon
Metcon (AMRAP – Reps)
Workout
EMOM x 15 MINUTES
MIN 1 – 16/14 Cal Bikeerg
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch (50/35) (35/20)