HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Floor Press

10 DB Bent over Rows

10 Lateral DB Box Step-Ups (5/side)

* on the second set do max reps fl press

B: Split Jerk

2 Sets of 2 - Tall Jerk (half-press on toes)

2 Sets of 2 - Pausing Split Jerk (holds in the bottom of the dip 2sec)

5 Sets of 1 - Split Jerk

Building to a heavy single for the day.

*The tall jerk is a partial jerk exercise that trains the movement of the body down under the bar in the jerk

Note: Record heaviest Split Jerk

C: Metcon (Time)

21 Front Squats (R+135/95, Rx 115/75)

21 KB Swings (R+70/53, Rx 53/44)

400m Run

15 Front Squats

15 KB Swings

400m Run

9 Front Squats

9 KB Swings

400m Run

*Optional wear a wt vest 20/14#