Laveen CrossFit – CrossFit

– Strength/Metcon: Both our strength and conditioning work is intended to be more recovery-based today. If you did not complete ”Murph” yesterday feel free to push both segments of class.


1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.

1b) DB Seated Cleans: 3 x 12-15. Rest 30s.

1c) Side Plank: 3 x 10s ea. Rest 30s.


Metcon (Time)

Every 3:00 x 9 Sets:

Row 250 Meters (or Bike or Ski Erg x 60s)

*Score = Slowest Split


Warm-up (No Measure)

3 Rounds of:

25 Banded Pulldowns

20 Banded Pushdowns

15 Banded Rotations each.