CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

10 Prone Shoulder CARS

2 rounds:

10 Scap Retraction + Ring Row

15sec Hollow Hold

1 Length Tall Bear Crawl

Gymnastics Skill

*Points of performance –

– Bar MU, C2B or Pull-ups

– Wall Walks

– Large Box Jumps

Then…

3 Rounds for Quality:

2 quality sets of Bar Muscle Ups or CTB or Kipping Pull-ups

2-4 Wall Walks

4 Large Box Jumps (add height as needed)

Metcon

Macho Man (AMRAP – Reps)

EMOM for as Long as Possible

3 Power Cleans

3 Front Squats

3 Jerks

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Recommended load = 60% of 1RM Clean and Jerk

If you make it to 10min, add 2.5kg each minute until faiure

Score: Reps