(931) 644-8890 lorencrowder15@gmail.com

Announcements

Christmas Party Friday 13th @6:15PM
-UGLY SWEATER
-Small WoD
-POTLUCK
-DIRTY SANTA

CrossFit Overton – CrossFit

Warm-up

Metcon (AMRAP – Reps)

15 Minute EMOM (Calories)

Assault Bike (12/9)(9/6)

Rower (15/12)(12/9)

BikeErg(15/12) (12/9)

Body Building

Metcon (No Measure)

3×12 Banded Pull Aparts

3×12 Ring Rows

3×12 Bicep Curls 2 DBs

Mobility

Metcon (No Measure)

10-15 Minutes of ROM

*use this time to stretch, talk, and Deload from the hard workouts the past couple of days.