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
2 x 5 Reps w empty bar
– Snatch Pull
– Muscle Snatch
– Snatch Balance
– OHS
– Snatch
Snatch
**Work up to challenging set of 2 with good form
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
8 TTB
12 Wall Balls
*At the start of every 2min, perform 30 Double Unders