CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 Rounds

12 Dowel OHS

12 Scorpion Stretches

12 Face down W-raises

12 Hollow Rocks


Push Jerk (3 x 5 @ 65%)

Push Press + Jerk Behind the Neck + Jerk (4 x 1)

Build to heaviest set.


Metcon (Time)

4 Rounds:

6 Power Snatch 60/40kg

8 Overhead Squats

10 Bar-facing Burpees

12/10 Bike or Rower Cals

*15min Cap
Scale: 40-50/27.5-35kg


Barnetts Couriers Barn Dance (AMRAP – Rounds and Reps)

4 Rounds – 12 Min Time Cap

20m Partner Tyre Flip

20m Team Tyre Pull

20m Team Tyre Drag

*Remaining time Burpee Tyre Jump Overs
Tyre Pull: Feet remain stationary whilst pulling the tyre towards you. Ropes must be at full resistance before pulling the tyre again.

Tyre drag: Athletes must face the direction the tyre is going, whilst dragging the tyre behind you.