HomeGrown CrossFit - CrossFit

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A: Split Jerk

Find 1RM Split Jerk from Blocks or Rack

B: Metcon (Time)

100m x1 Backwards facing Sled Drag

*you pick wt.,

Record 100m time and wt

C: Metcon (No Measure)

EMOM for 3min

100m Sprint x3

E2MOM for 6min

200m Shuttle Sprint x3

(100m down and back)

E3MOM for 9min

300m Shuttle Sprint x3

(100m down, back, down)