(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)

Recovery Workout

WARM-UP

3 Rounds

10/10 SA DB HIGHPULL

10 Push UPS

10 Calorie Machine

STRENGTH

EMOM x 8 MINUTES

MIN 1 – 10 DB Floor Press (Athlete Choice)*

MIN 2 – Max Controlled Sit-Ups**

*Building Optional

**Feet weighted down with DB, hands behind the head. Control range of motion up and down.

(Score is Weight)

WORKOUT

3 SETS FOR QUALITY

8 DB Snatch Left (75/50)(50/35)

8 DB Snatch Right

8 Supported DB or KB Bent Over Row (L)

8 Supported DB or KB Bent Over Row (R)

30/24 Calorie BikeErg

-Rest 1:00 b/t Sets-

(No Measure)