CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

1 Length Bear Crawl

10 Dowel Snatch Grip Z-Press Behind Neck

10 Banded Goodmornings

Weightlifting

**15min EMOTM**

3rd Min: REST

Min1: Power Snatch (5 Reps, building)

Min2: Top of Ring Dip Hold + Hollow Hold (10-20sec + 20sec)

Metcon

Metcon (Time)

For time:

Run 200m

12-9-6

OH Squat 40/30kg

TTB

Run 200m

9-6-3

OH Squat 40/30kg

TTB

Run 200m