Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Build to a heavy 3rep
Immediately into
4 Supersets:
8 reps Pendlay 70-75%
8 reps SA DB bent over rows

**Time cap 15min***)

B: Metcon (No Measure)

6-8reps Seated straight leg shoulder press

*From the rig*

Every :90sec for 12min

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Rest 2min

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EMOM 10 (:50sec on/:10sec off)

Min1: Inverted row

Min2: Supinated row