CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
8 Wall Angels
10/10/10 T,Y,I’s
3 Low Ring Skin The Cat + Shoulder stretch
Weightlifting
Push Jerk (10-8-6-4 TnG)
*Squat Clean 1st Rep
On the 3min for 12min
Start light (apporx 50%1RM) and working up to moderate-heavy
Metcon
Metcon (Time)
For time:
27-21-15
Thruster 40/30kg
Abmat Sit-ups
EXTRAS
EMOTM x 9-12min
1. 3 Skin The Cat (tall rings)
2. :20sec L Sit
3. Handstand Hold/Walk