CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

10 Prone Shoulder Touches

10 Scap Pull-ups

Gymnastics Development



– Active Hang

– Hollow Hold

Then, 3 rounds for quality:

1-10 SHSPU or Progressions

20-40sec Hang

30sec Hollow Hold

*10min Cap


Metcon (AMRAP – Rounds and Reps)

Partner Workout (can switch any time)

AMRAP 8min

3 Bar Muscle ups or 6 Pull-ups

12 DB Snatch 22.5/15kg

Rest 4min

Partner Workout (round for round)

AMRAP 8min

5 Push-ups

15 Air Squats

Scoring: Rounds and Reps

*Please note these are two metcons today.