Gym Time!

CrossFit MontCo – CrossFit

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

Split Jerk (6 x 1 @ 98%)

Metcon

Float like a butterfly, sting like a bee. (Time)

For time (9 min cap)

3 RDS

20 1 am KB ohs

15 pull ups (c2b)

5 wall walk (10 hspu)

Metcon

I’m so mean, I make medicine sick. (Time)

For time with no cap

3 Rounds

100 m run+20 hr push ups

*no rest between rounds

*score is total time

Categories: WOD