CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

200m Run or 300m Row

60sec Plate OH Walk

10 Banded Pull Aparts

2 x 10sec Ring Support Hold

2 x 10sec Bottom Dip Hold


Specific W/U:

2 x 5 Reps

Clean Pull

Muscle Clean

Power Clean

Power Clean + Jerk

Clean and Jerk (10-8-6-4)

**On the 3min for 12min

Start light (apporx 50%1RM) and working up to moderate-heavy


2 challenging sets of Strict Ring Dips in between each set of Clean and Jerks.


Metcon (AMRAP – Reps)

AMRAP 6min

8 Devils Press 22.5/15kg

16 Box Jumps

Rest 2min

AMRAP 6min

8 Burpee Box Jumps

16 Dual DB Thrusters 22.5/15kg


3 Rounds:

3-6 Weighted Chin-ups

25ft / 30sec HS Walk / HS Hold