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 (4x 2+1 Front Squat and Jerk @ 96%)
Partner Metcon
Swolemate (Time)
20 min cap
“Hero WOD Randy”
75 Power Snatches 75/45
then
50 Thrusters 95/65
then
25 Clean and Jerks 135/95
*1 person works at a time.
* Partners can split up reps however they want.
*******EMOTM stop and do 2 box jump overs (1 each)