CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
300m Row
10m Spiderman Crawl
10 Scap Pull-ups
20sec Hollow Hold
Gymnastics
Spend 5-8min going over points of performance for each skill
then
EMOM 16min
1. Max Reps Rope Climb
2. Rest
3. Tempo Ring Dips or Push-ups 2222 (1 challenging set)
4. Rest
Metcon
Metcon (Time)
For time:
30 Single DB Box Step Overs 22.5/15kg
40 Single Arm Alt DB Snatch
20 Single DB Box Step Overs
30 Single Arm Alt DB Snatch 22.5/15kg
*At the start of every minute, perform 3 Burpees
Cash-out: 800m Ball Run 9/6kg