HomeGrown CrossFit - CrossFit

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A: Split Jerk (Technique)

3 Sets:

1 Pausing Jerk Drive

1 Jerk Drive

1 Split Jerk

Split Jerk

On the Minute x 10:

1 Split Jerk

Record heaviest split jerk

B: Metcon (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Clean & Jerks (R+135/95, Rx 115/75)

Rest 3 min

At 13min start AMRAP 7:

800m Run

Max Power Snatches (R+115/75, Rx 95/65)

at 20min Rest 3 min

At 23 min start AMRAP 4:

400m Run

Max Thrusters (R+95/65, Rx 75/55)

At 27 min DONE!