Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

15 DB's bench press (50/35)

100m Farmers carry

4 Rounds

8 DB pull overs (60/40)

8/8 DB SA bent over rows

4 Rounds

10 DB's standing front fly's

10 DB's hammer curls

4 Rounds

12 BB reverse curls

12 BB drag curls