(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 (Time)

Workout

Warm-Up

1:00 Jumping Jacks

into…

AMRAP x 4 MINUTES

4 Alt. DB Snatch

4 Smooth Burpees

4 Box Jumps Over

*In DB Snatch — focus on extension through the middle and fast punch!

**In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)!

***In the BJO — focus on solid landing and smooth turn on top of the box!

Workout

“OPEN 21.2”

FOR TIME*

10 Dumbbell Snatches (50/35)|(35/20)

15 Burpee Box Jump-Overs (24/20)

20 Dumbbell Snatches

15 Burpee Box Jump-Overs

30 Dumbbell Snatches

15 Burpee Box Jump-Overs

40 Dumbbell Snatches

15 Burpee Box Jump-Overs

50 Dumbbell Snatches

15 Burpee Box Jump-Overs

*Repeat of Open Workout 17.1

-Time Cap 20:00-