CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
1 Length Bear Crawl
10 Dowel Snatch Grip Z-Press Behind Neck
10 Banded Goodmornings
Weightlifting
**15min EMOTM**
3rd Min: REST
Min1: Power Snatch (5 Reps, building)
Min2: Top of Ring Dip Hold + Hollow Hold (10-20sec + 20sec)
Metcon
Metcon (Time)
For time:
Run 200m
12-9-6
OH Squat 40/30kg
TTB
Run 200m
9-6-3
OH Squat 40/30kg
TTB
Run 200m