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 minutes 1 then 2 jerks @92% )
every other minute so go 1 jerk minute 1, 2 jerks minute 2, 1 jerk minute 3, etc…
Metcon
Metcon (Time)
WOD for time with 15 min cap
3 rounds
12 S2O 75/55 (95/65)
12 burpees
2 rounds
9 S2O 95/65 (135/ 95)
9 burpee pull-ups
1 round
6 S2O 135/95 (155/105)
6 burpee box jump over + extra burpee
Metcon
Metcon (Time)
WOD for time with no cap
1 round (GO AS FAST AS YOU CAN!)
250 m row
100 m run
40 air squats