CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
20 Walking Lunges
30sec SA DB OH Carry
10 OHS w dowel
10 Sots Press w dowel
Strength
BB W/U: 2 x 5 reps
– Snatch Pull
– Muscle Snatch
– Power Snatch
Power Snatch (Work up to a heavy set of 3)
*NOT TnG
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min in a team of 2
100 Wall Balls
400m Run with 1 DB between 2
80 DB Front Rack Walking Lunges
400m Run with 1 DB between 2
60 Dual DB Power Cleans
400m Run with 1 DB between 2
40 TTB
400m Run with 1 DB between 2