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
1 Front Squat + 1 Jerk (4* 3+1 Front Squat + Jerk @90 %)
3 front squats, 1 jerk
Partner Metcon
OUCH Partna’ (Time)
Partner wod-
For time- 25 min cap
200 dubs
100 goblet squats
50 clean and jerks 135/95
100 burpees
200 dubs
Reps split anyway between partners
Write partners name in comment box