CrossFit JAK Elite – CrossFit
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Metcon (No Measure)
Partner Up to share Reps!
Hero wod 1:
“SCOTTY”
10 rounds for time of:
1 round =
10m farmers carry to the pull up bar – 32/24kg
Then into
5 x strict pull ups
Then into
10m farmers carry to the dead-lift bar
Then into
5 x Burpees
5 x Dead-lift 120kg M 80kg F
***18 min timecap – if not finished, move onto the next WOD
Hero wod 2:
“GALLAGHER & McDONALD”
2 rounds for time of:
200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)
Hero wod 3:
“Luke”
5 Rounds for time of:
9 Handstand Push Ups
15 Ring Dips or Close Grip Push-ups
21 Thrusters 40/30Kg
200m Run