CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

30 Bunny Hops

200m Run

8 Seated Shoulder Extension + Hip Raise

8 Scap Pull-ups

Strength

**EMOM 15min**

1. HPS – Start around 75% 1RM HPS and build up to heavy

2. L-Pull-ups – Scale movement as required to knee tuck/single knee tuck/assisted chin-ups

3. REST

1: Hang Power Snatch (4 Reps)

L-Sit Pull-ups (1-5 Reps)

Metcon

Metcon (Time)

ACC Online Qualifier WOD 3

(With DB instead of KB)

3 rounds for time:

30 Front Squats 50/35kg

30 DB Hang Snatch 22.5/15kg (15R, 15L)

*Can use KB if proficient with the skill 24/16kg

12min cap