Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

2 sets: 15reps for each movement

Small plates (Y, T, W)

Red band - Paloff press (right/left side)

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Partner training

12 Ring rows

12 Ring push-ups

12 Banded face pulls

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10/10 DB hammer curls

10/10 DB shoulder to overhead

100M DB farmers carry (front rack)