HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Split Jerk

OTM x 10 - 1 Jerk Drive + 1 Split Jerk

*The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.

Note: Record heaviest Split Jerk

C: Metcon (Time)

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (R+ 225/155, Rx 165/125)

Box Jump Overs (R+24/20, Rx20/16″)

Toes to Bar

Cash-Out: 1 Mile Run