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
Warm-up (No Measure)
3 Sets
100M Run
:30 Jump Rope
10 Up Downs
*increase run 100M each set
Weightlifting
Shoulder Press (5-5-5-5-5)
complete 12 overhead tri extensions after each set…
Metcon
Metcon (Time)
3 Sets
50 Double Unders
15 Push Press(95/65)(75/55)
10 Burpees
200M Run
Rest 1:00 B/T Sets
SCORE- Slowest Round Time