CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Bike/Row/Ski
2 rounds:
10 Single arm Upright Row
5 Hanging Shoulder CARS
Gymnastics Skill
** Kipping / Butterfly Tech **
10min EMOM
* 8-15 Quality Reps
Metcon
Metcon (AMRAP – Reps)
Teams can start on either part 1 or 2.
PART 1
AMRAP 18min
Going round-for round with a partner
100m Run
6 Burpee over DBs
6 Dual DB Ground to Overhead 22.5/15kg
Rest 4min
PART 2
AMRAP 18min
Going round-for round with a partner
6 CTB
9 Clean & Jerk (50/35kg)
8/6cal Bike or Ski
EXTRAS
EMOM 12min
1. 4-6 Deadball/Sandbag Cleans @ heavy
2. 20sec per side SA Farmers Carry @ heavy
3. Rest