(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 (No Measure)

2 Rounds

10 Boot Strap Squats

5 Tempo Air Squats

10 Narrow stance Air Sqauts

5 Wide Stance Air Squats

Into

2 Rounds

10 PVC PASSTHROUGHS

5 Sotts Press

10 Overhead Squats

5 Snatch Balance

Review

Hang Power Snatch

Skill

On a 8:00 Running Clock practice transitions on Low Rings, Low bar, or Jumping Muscle UPS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Minutes

36 Air Squats

12 Hang Power Snatch (115/75)(95/65)

6 Muscle Ups (Ring or Bar)
5:00 Cool down Foam Roll Upper back, Lats, Legs