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)
2 Rounds
5 Air Squats with pause at bottom
10 BB GoodMornings
15 Calorie Machine
20Ft Walking Lunge
then Review,
backsquat
Weightlifting
Back Squat (Establish 10 Rep Mod- Heavy Backsquat)
not a 10 Rep Max! move all 10 reps smooth
Metcon
Metcon (Time)
3 Rounds For Time
15 Front Squats (135/95)(95/65)
20 Toe 2 Bar
9:00 Time Cap
Recovery
5:00 Foam Roll