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 @ 90%)
go 1 jerk minute 1 2 jerks minute 2 1 jerk …..
Metcon
Fear is a liar. (AMRAP – Rounds and Reps)
12 min AMRAP
10 push jerks 96/65 (115/80)
15 med ball cleans
40 dubs
Metcon
Start this WOD in 2 minutes after finishing the first WOD.
Earthquake (Time)
WOD for time with no cap
2 rounds
15 cal rower
15 box jump overs