Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (EMOM
5 reps at 70% from last week 2x2 or 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

5 sets: Increase load each set for Pendlay/Yates

5 Pendlay rows

5 Yates rows

8/8 BB Fulcrum deadlift (offset deadlift - core stability/maintain balance)