Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain. —1 Corinthians 15:58

Announcements

Please continue to Reserve for what class you are going to attend.

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Warm Up

3:00 Machine

15 DBALL Deadlifts

3:00 Machine

Review

Sandbag Clean

Filly Hold

Workout

Fight Gone Bad Style

3 Rounds (5:00 on, 1:00 off) 1:00 at each station

Calorie BikeErg (15/12)(12/9)

5 Sandbag Cleans (150/100)(100/60)

Calorie Row (15/12)(12/9)

Filly Hold :25R :25L (35/20)(20/10)

Calorie Assault Bike (15/12)(12/9)

Rest 1:00

Filly Hold- 1 DB IN FRONT RACK, 1 DB LOCKED OUT OVER HEAD.

Accessory

Superset

3×10 Barbell Curls

3×10 Drag Curls