CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
10 Scap Pull-ups
20 Band Pull-aparts
30sec SA OH Carry each arm
Skill
Go through KB/DB movements and TTB skill
Metcon
Metcon (AMRAP – Rounds)
PART 1
Round for round with a partner
AMRAP 14min
8 Dual KB Step-ups 16/12kg
10 Dual KB Push Press
12 V-Snaps (Rx+ TTB)
Rest approx 3min
PART 2
Round for round with a partner
AMRAP 14min
10/8cal Bike or Row
4 DB Facing Burpees
4 Dual DB Hang Clusters 22.5/15kg