CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
60sec Bike or 200m Run
12 Single Arm Upright Row each arm
30sec Singe Arm OH Walking Lunge each arm
10m Duck Walk
Weightlifting
*Specific W/U
2 x 5
Snatch Pull
Muscle Snatch
Snatch Bal
OHS
Snatch
Snatch (Work up to a challenging set of 3)
Metcon
Metcon (Time)
For Total Time
3 Rounds:
400m Row or 800m Bike
100 Double Unders
**Straight into
3 Rounds:
400m Run
30 Wall Balls 9/6kg