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.