Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug

C. WOD

For Time

21-15-9

DB Hang Power Cleans

DB Thruster

Rest 2:00 minute

15-12-9

DB Hang Power Clean

DB Thruster

9-6-3

DB Hang Power Cleans

DB Thruster