CrossFit JAK Elite – GPP with Ricky Garard
Warm up (No Measure)
500m Row
* Dislocations + OHS w dowel
* Banded Hip mobility
* Hammy box stretch
Snatch x 1 + Hang Snatch x 1 (15 Minutes )
Build To As Heavy As Form Allows
Metcon
3 Rounds For Time:
15 x Air Squats
10 x Snatches @45/30kg
5 x Ring Muscle Ups
Rest 2 Minutes
For Time
45 x Air Squats
30 x OHS @45/30kg
15 x Bar Muscle Ups