Life is too short to be small.

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 (1 rep MAX)

newer athletes can push jerk/ push press for this progression

Metcon

Extraction (Time)

For time with 20 min cap

50m buddy carry

10 buddy squats

SWITCH

50m buddy carry

10 buddy squats

THEN

50 partner jump over burpees

50 med ball over rig pass

THEN

50m buddy carry

10 buddy squats

SWITCH

50m buddy carry

10 buddy squats

TIME

*buddy squats is squatting with your buddy on your back, suggest the firemans carry

Categories: WOD