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 (3*2+1 front squat + jerk @ 98% of max)
Partner Metcon
Partner Graceabel (Time)
Partner wod- 20 min cap
graceabel
30 clean and jerks (135/95)
30 snatches
must do clean and jerks first reps may be split up any way they like
*starting at go every minute onthe minute both partners must do 5 burpees before they can touch the weight