CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds:

10 Scap Retraction + Ring Row

15sec Hollow Hold

5 Prone Shoulder CARS

Strength

Hang Power Snatch + Snatch Balance

*Work up to a moderate set of 3 on this complex

Metcon

Metcon (Time)

For time:

10,9,8,7,6,5,4,3,2,1

Hang Snatch 40/30kg

6 TTB each round