Announcements
We are committed to making your gym experience happy and safe! With COVID spiking we want to keep everyone healthy so we can all keep coming back. Please follow the steps below.
1. Please reserve for the class ahead of time that you are coming to (15 athletes per class)
2. When entering and leaving the facility sanitize your hands
3. Wipe down all equipment and return it to its designated spot
4. If feeling sick or you’ve been exposed please stay at home until you are better.
5. Reach out to us via instagram or Facebook for a home workout routine.
CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
AMRAP x 5 MINUTES
100m Run
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings
SKILL
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
400m Run
30 Slam Balls (30/20)|(20/10)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups or bar
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
(Score is Time)
KG SB: (15/10)|(10/5)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up