CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

30sec each way lateral med Ball Pass with partner

10 Thuster-pass with medball

Gymnastics

Within approx 10min

Rx

3 rounds for quality

20 Pistols or Progressions

6-12 Strict Pull-ups or Ring Rows

30sec Side Plank on hand with Leg Abduction

Metcon (Time)

21-15-9-3

Pull Ups

Double DB or KB Thrusters 20/12kg

Pistol Squats

Cash Out: 100 DUs