CrossFit JAK Elite – CrossFit

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Metcon (No Measure)

Partner Up to share Reps!

Hero wod 1:

“SCOTTY”

10 rounds for time of:

1 round =

10m farmers carry to the pull up bar – 32/24kg

Then into

5 x strict pull ups

Then into

10m farmers carry to the dead-lift bar

Then into

5 x Burpees

5 x Dead-lift 120kg M 80kg F

***18 min timecap – if not finished, move onto the next WOD

Hero wod 2:

“GALLAGHER & McDONALD”

2 rounds for time of:

200m run

16 kettlebell swings (24/16kg)

16 pull-ups

16 front squats (50/30kg)

200m run

14 kettlebell swings (24/16kg)

14 pull-ups

14 front squats (50/30kg)

200m run

12 kettlebell swings (24/16kg)

12 pull-ups

12 front squats (50/30kg)

Hero wod 3:

“Luke”

5 Rounds for time of:

9 Handstand Push Ups

15 Ring Dips or Close Grip Push-ups

21 Thrusters 40/30Kg

200m Run