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*3+1 front squat + jerk @ 92% of max)
Partner Metcon
Wall Ball Fever (AMRAP – Rounds and Reps)
20 min AMRAP
200 meter run with wall ball 20/14 (heavier)
20 partner wall ball tosses
*partners must alternate run
*10 partner wall ball situps penalty every time the wall ball touches the ground