CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
*400m Run, then warm-up the movements in the workout
Metcon (AMRAP – Reps)
A) FGB Style with a partner (:30sec each)
3 Rounds of:
1min Power Cleans (40/30kg)
1min Burpees Over Bar
1min DB Thrusters (15’s/10’s)
1min TTB / K2E
1min REST
B) 20min AMRAP sharing reps
– 20 Hang Squat Clean (50-60/35-40kg)
– 16 S2OH
– Run 200m
– 40 KBS (24/16kg)
– 36 KB Step-out Lunges
– Run 200m