CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

10m Spiderman Crawl

10 Slow Scap Pull-ups/Rows on Rings

15sec Hollow Hold

*Mobs: Handcuff Stretch / Low Ring Skin The Cat/Shoulder Stretch


Coach to spend 5-8min going over points of performance for each skill


EMOM 16min

1. Max Reps Bar Muscle Ups or Kipping/Butterfly Pull-ups or progressions

2. 10-15 V-Snaps (ensure to return to hollow pos ea rep)

3. 2-3 Wall Walks

4. Rest


Metcon (AMRAP – Reps)

AMRAP 12min

4 Thrusters 60/40kg

6 Pull-ups/Ring Rows

8 Hand Release Push-ups

10 Air Squats