CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Run, Row or Ride, then…
60sec e/s Wrist CARS
60sec e/s Shoulder CARS
2x20sec Bottom of Dip Hold with feet on floor
Gymnastics
Within approx 10min
Rx
3 rounds for quality
60sec Muscle Ups or Ring Dips
15 V-Snaps
12 Twisting Bears
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner “DT” AMRAP 12min
Round for round with a partner
12 Deadlift
9 Hang Power Clean
6 Push Jerk
70/45kg