CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, Row or Air Bike
2 x 5 Reps of ea movement
Metcon (Time)
INSIDE (15min)
Rd 4 Rd w Partner (equip each)
A) 6 Rounds (3ea)
6 Burpee Pull-ups
9 OH Lunges or Jump Lunges
12 Alt DB Snatches (22.5/15kg)
B) 6 Rounds (3ea)
6 FS (40-50kg/30-40kg)
6 TTB
6 H. Clean & Jerk
OUTSIDE (15min Cap)
Rd 4 Rd w a Partner
A) 6 Rounds (3ea)
100m Ball Sprint
10 Russian Twist
15 KBS
B) 6 Rounds (3ea)
100m Sprint
10 KB Thrusters (5R/5L) 20/12kg
15 WB V-ups