(931) 644-8890 lorencrowder15@gmail.com

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

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Metcon (Time)

Workout

WARM-UP

3 SETS (7:00 CAP)

:30 Active Bar Hang

8 Kip Swings

8 Slow Tuck-Ups

8 Barbell Deadlifts

8 Barbell High Pull

8 Barbell Hang Muscle Clean

SKILL

3 SETS

3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise

+

5 Kipping Knees to Chest

+

5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

WORKOUT

FOR TIME

30 Toes to Bar

7 Hang Power Cleans (205/145)|(145/105)

10 Deadlifts

20 Toes to Bar

7 Hang Power Cleans

15 Deadlifts

10 Toes to Bar

7 Hang Power Cleans

20 Deadlifts

(Score is Time)

KB BB: (90/65)|(65/47.5)