Train for the unknown.

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 –


Split Jerk (new 1 rep max)


Chalk matters (Time)

For time with 15 minute cap

10 rounds

5 Jerks 115/ 80 (145/100)

4 Front Squats

3 Hang Cleans
Try to get thru the rounds without putting the bar down.


2 minute plank (Time)

30 seconds plank on left side

30 seconds plank right side

60 seconds plank regular

*if you fall, do situps

*score is total plank time

Categories: WOD

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