CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
20 Band Pull-aparts
5 Squat to Stand with Thoracic rotation in bottom of squat
Skill
** Power Snatch tech and prep for WOD **
Metcon
Metcon (AMRAP – Rounds and Reps)
PART 1
Round for round with a partner
AMRAP 20min
5 Power Snatch 60/40kg
20 Wall Balls
200m Run
Rest approx 5min
PART 2
Round for round with a partner
AMRAP 10min
8 Burpees
12 KB Swings 24/16kg
EXTRAS
For quality:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Pistols