CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
10 Air Squats w pause
Emu Walk
10 Lunges
10 Banded Pull-aparts
**Coach to brief flow and then use first round to warm up into it
Metcon
Metcon (AMRAP – Reps)
Complete the following 3 parts on a 40min rolling clock. Can start on any part and work down the list.
PART 1
AMRAP 12min
200m Run
15 Wall Balls
2 Squat Cleans
***2min rest
PART 2
AMRAP 12min
250m Row
15 Box Jump Step Down
2 Squat Cleans
***2min rest
PART 3
AMRAP 12min
15/12cal Bike
15 KB Swings 24/16kg
2 Squat Cleans
EXTRAS
Snatch
EMOM 8min
Start about 70% and build to heavy