CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run/Row
10 Prone Pass throughs
10 Cossack Squats
Weightlifting / Strength
EMOTM x 15
~ Rest the 3rd minute
Min1: Hang Power Snatch + OH Squat (2 + 2 @ moderate)
**Technique focus
Min2: Pull-ups (1 Challenging Set)
*STRICT*
Scale to Ring Rows or assisted Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Im teams of 2
AMRAP 15min
20 Hollow Rocks
20 DB Step-Overs 20inch 22.5/15kg
*One partner is running 200m while the other partner is working, then keep swapping unitil 15min is done