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 (new 1 rep max)
Metcon
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.
Metcon
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