CrossFit JAK Elite – CrossFit
Warm Up
Warm-up (No Measure)
2 rounds:
200m Run
10 Dislocations
20 Band Pull-aparts
30sec SA OH Carry each arm
Skill
PUSH JERK tech & prep for wod
Metcon
Metcon (AMRAP – Reps)
PART 1
Round for round with a partner
AMRAP 18min
5 Push Jerk 60/40kg
7 TTB
9 Burpees
Rest approx 2min
PART 2
Round for round with a partner
AMRAP 10min
10 DB Snatch 22.5/15kg
30 Double Unders
EXTRAS
3 sets
15 GHD Hip extensions
15 V-Snaps