CrossFit MontCo – CrossFit

Running Challenge begins 9-4, Running Clinic 9-9 included in challenge cost, Pump N’ Run 10/7

Warm Up

Split Jerk Warm Up (No Measure)

2 Rounds

1-3 mins of rowing

10 PVC Dislocates/ Pass Thrus

10 PVC Overhead Squat

10 Spidermans

10 PVC Split Jerk

Split Jerk Intro –


Front Squat plus Jerk Complex

front squats + jerk (any style)
Front squat + jerk

7*2+1 @78% of Max jerk


Aces (Time)

For time – 14 min cap

Buy in 400 m run

4 rds

10 alt DB snatch

15 kb swings

20 wall balls

After Party

Group plank! (Time)

max plank hold once someone drops they start doing situps
If drop, do V-UPS!

Categories: WOD