CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3min Run, Row or Ride

– Duck Walk

– Dislocations

– Inch Worm to Hip Openers

Metcon (Weight)

Medball Sprints

400m / top 5 move on

200m / top 3 move on

100m / 1st place for the win

10min AMRAP – go rd for rd with a partner

3 Hang Power Snatch 60/40kg

6 Pull-ups

9 Air Squats

20min Running Clock. Both partners complete reps, sharing equip.

2 Rounds:

20 HSPU

15 Deadlifts (60/40kg)

10 OHS (60/40kg)

10 Burpees Over Bar

400m Run

*With remaining time:

Establish a 1RM Clean & Jerk or Snatch