(931) 644-8890 lorencrowder15@gmail.com

Announcements

•New day, new week, new month! Lets get after it!
•Please Pay December payment before the 5th.

Christmas Party
•Next Friday the 13th at 6:15PM
•Wear your ugly sweaters
•bring a $10 dirty Santa gift (girls bring girls gift, guys bring guys gift)
• ITS A POTLUCK!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Push Ups

15 Air Squats

15 Cal Machine

then,

Extended Warm Up

EMOM x 8

Min 1: :30 Shoulder Taps, :30 Plank

Min 2::30 Singles Or Double Unders

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Sit Ups

*400M Row or 800M Bike After each round. 50,50 machine