•New day, new week, new month! Lets get after it!
•Please Pay December payment before the 5th.
•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)
10 Boot Strap Squats
5 Tempo Air Squats
10 Narrow stance Air Sqauts
5 Wide Stance Air Squats
10 PVC PASSTHROUGHS
5 Sotts Press
10 Overhead Squats
5 Snatch Balance
Hang Power Snatch
On a 8:00 Running Clock practice transitions on Low Rings, Low bar, or Jumping Muscle UPS
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