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 @ 83% of max)
5*3+1 front squat + jerk @ 83% of max
5 times-
3 Front Squats
1 Jerk
Partner Metcon
Cindy and Deadlift (Time)
Partner wod- 25 min cap
Deadlift must be up while other partner works
225/155(275/185)
16 RDS of cindy
Cindy is:
5 pull ups
10 push ups
15 air squats