(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

4 Sets (10:00 CAP)

7/7 Single Arm Kickstand RDL’s

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Quad Heel Taps

NCFIT BENCHMARK WORKOUT

“D.T. DEJA VU”

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS

6 DB Shoulder to OH

9 DB Hang Power Cleans

12 DB Deadlifts

(Score is Time)

KG DB: (22.5/15)|(15/10)

FINISHER

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)