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 (5*3+1 front squat + jerk @ 85% of max)
3 front squats, 1 jerk
Partner Metcon
Metcon (Time)
25 min cap
20*50m tag each time
18*3 clean and jerks 135/95
16*2 front squats
14 * 1 wall walk (4 hspu)