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 jerk @ 90%)
Metcon
Grab life by the bells. (Time)
Wod for time(12 min cap)
10 rounds
4 overhead KB lunge steps (pistols)
5 1 arm KB swings (1 arm KB snatches)
Both l/r=1 and 53/35
Metcon
()
Sprint Burpees (5 Rounds for time)
5x
100m sprint+10 burpees, all out effort. Equal Work/Rest Ratio