CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

8 OHS w pause

2 Rounds

10 Lunge Dowel Pass Through

6 Thoracic Rotation

Strength

Overhead Squat (5 x 5)

**Start at approx 70%1RM and builld up to 5RM

Metcon

Metcon (Time)

Pair Up. 13min Cap. 1 Works 1 Rest.

21➖18➖15➖12➖9➖6➖3

Alternating DB Snatch

Wallballs

TTB

3 Rope Climbs In Between Sets (➖)

Remaining Amount Of Time: Max DUs.

Score = Time + DU Reps

Dumbbell Snatch: Rx 22.5kg/15kg Opens 20/12.5kg

Wallball: Rx 9/6kg Opens 6/4kg.

Opens Can Modify:

TTB – Knee Raises x 2 per rep

Rope Climbs – Rope Pulls x 3 per rep

DUs – Singles x 2 per rep.