CrossFit MontCo – CrossFit
Weightlifting
Snatch grip jerk+ohs (8*2+1)
Snatch grip jerk+ohs
8*3+1 @ 70% of Max ohs
3 jerks, 1 ohs
**You may find a new ohs max if you need to!
Snatch grip jerk+ohs
8*2+1 @ 75% of Max ohs
Metcon
Up and Down the Medball Ladder (Time)
Wod-
For time (12 min cap)
21-15-9-15-21
Med ball cleans
Double DB jerks 50/35#
5x 100m Sprints (Time)
5x100m Sprints
=Work/Rest Ratio