CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

10m Tall Bear Crawl

Banded Lat Pull-down

10 Weighted Dislocations

20sec Active Hang


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


EMOM 12min skills prac

1. Butterfly/Kipping Pull-ups/Ring Rows

2. 1 challenging set of deficit weighted Push-ups

3. Rest


Metcon (Time)

2 rounds for time with a partner

100cal Bike or Row (switch every 10)

50 TTB

30 Hang Power Cleans 75/50kg

**At the start of every 5min, run 200m together.