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 (2x 1+1 @ 100%)
Partner Metcon
Row for the Core! (Time)
For time complete:
Teams of 3 or 4 depending on rower needs
4000 m row
100 burpees
100 toes 2 bar
reps broken as they see fit all may work at same time