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 – https://www.youtube.com/watch?v=2av_qXinO78
Weightlifting
Front Squat plus Jerk Complex
front squats + jerk (any style)
Front squat + jerk
7*2+1 @78% of Max jerk
Metcon
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!