HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

5-6 Unsupported Seated Strict DB Press

(sit on a bench without back support and press the DB from shoulder to overhead in a neutral grip)

~Rest 1min

B: Metcon (4 Rounds for reps)

Against a 2min running clock, complete:

250m Row

Max Ring Dips

*Record each round but take it easy, you do not want to be sore for THE OPEN.

Rest 2min between sets and complete 4 Rounds total.

Rx=no band on dips