CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

Prone Scap CARS on all fours

8 Single arm Upright Row

10m Backwards Crab Walk


EMOM 15min

Min 1 – H. Power Snatch

Min 2 – Ring Dips

Min 3 – Rest

Min 1: Hang Power Snatch (3 Reps)

**Start around 75% 1RM HPS and build up to heavy

Min 2: Ring Dips (1 Challenging Set – strict)

***Scale to Ring Push-ups or 20-30sec Plank on Rings


Metcon (Time)


KB Swing 32/20kg

Burpees Over KB

Cash Out: 1km Run