CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

12 Dowel Pass Throughs

6 Slow OHS

10 SA KB Swings

Weightlifting

Snatch (3RM)

The 3 reps must be completed within 60sec, but you can use the entire 60sec if needed

**Specific Warm Up

2 Rounds @ bar/ 40 and 30kg

3 High Hang Pulls

3 High Hang Muscle Snatch

3 Hang Pull – Top of Knee

3 Hang muscle Snatch

3 Floor Muscle Snatch

3 Snatch Balance

3 OH Squats

Finisher

**3min easy warm-up, then

500m Row (Time)

Max Effort 500m Row

1min Max Cal Bike (Calories)

400m Run (Time)

Max Effort 400m Run