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 (EMOTM for 10 min 1 then 2 jerks @ 96%)
EMOTM for 10 min 1 then 2 jerks @ 96% every other minute. so go 1 jerk minute 1 2 jerks minute 2 1 jerk …..
Metcon
Metcon (Time)
WOD for time with 8 min cap
21-24-27
KB swings
Goblet squats
Metcon
Metcon (3 Rounds for time)
3 rounds
20 cal row + 20 med ball cleans
*score each round separately
*go in heats