CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
3min Run, Row or Ride
– Duck Walk
– Dislocations
– Inch Worm to Hip Openers
Metcon (Weight)
Medball Sprints
400m / top 5 move on
200m / top 3 move on
100m / 1st place for the win
10min AMRAP – go rd for rd with a partner
3 Hang Power Snatch 60/40kg
6 Pull-ups
9 Air Squats
20min Running Clock. Both partners complete reps, sharing equip.
2 Rounds:
20 HSPU
15 Deadlifts (60/40kg)
10 OHS (60/40kg)
10 Burpees Over Bar
400m Run
*With remaining time:
Establish a 1RM Clean & Jerk or Snatch