CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
30sec each way lateral med Ball Pass with partner
10 Thuster-pass with medball
Gymnastics
Within approx 10min
Rx
3 rounds for quality
20 Pistols or Progressions
6-12 Strict Pull-ups or Ring Rows
30sec Side Plank on hand with Leg Abduction
Metcon (Time)
21-15-9-3
Pull Ups
Double DB or KB Thrusters 20/12kg
Pistol Squats
Cash Out: 100 DUs