CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Run, Row or Ride
10 Dislocations
10 Hip Openers
3 Rounds:
4 Snatch Deadlifts
4 Muscle Snatch
4 OH Lunges
4 Behind the neck PP
4 P. Snatch
STRENGTH
Power Snatch (6 Reps TnG)
10min to work up to your heaviest set of 6
*Smooth consistent reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
4 Bar Muscle Ups
8 Front Squats 60/40kg
12/9Cal Bike or Row
16 TTB
Rest 2min
AMRAP 7:
4 Strict HSPU/8 HRPU
8 TnG Squat Cleans 50/35kg
24 Dubs
12 V-ups