CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2×5 reps
Snatch Pull
Muscle Snatch
H.Snatch
OHS
*OH mobs
Weightlifting
**16min Cap**
Hang Power Snatch, Power Snatch, OH Squat
Build to heavy on this TnG complex
Hang Snatch, OH Squat
Build to heavy on this complex
Metcon (AMRAP – Reps)
8min EMOM
1. 15/12 Cal Row or Bike
2. Max KBS in 40sec 24/16kg
8min EMOM
1. 5 TTB + 10 S2OH 40/30kg + 15 Air Squats
2. Max Burpees Over Bar in 40sec