(931) 644-8890 lorencrowder15@gmail.com

Announcements

We will have no classes Friday Evenings for the next 2 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:00 on Friday’s. To join in on the fun reach out to us to hop in a heat time. We will be doing the open workout on Friday mornings for regular class. Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

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Metcon (No Measure)

Workout (Recovery)

WARM-UP

8 minutes

– Rowling*

*Rowling = Try to hit exactly 100m on the Rower …

WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

(No Measure)

COOLDOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)