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