CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Prone Scap CARS on all fours
8 Single arm Upright Row
10m Backwards Crab Walk
Strength
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
Metcon (Time)
21-15-9
KB Swing 32/20kg
Burpees Over KB
Cash Out: 1km Run