CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

100m Run

10 Prone Pass throughs

60sec 90/90 Bear Sit transition

5 Snatch Pulls

5 Muscle Snatch

5 H. Snatch

5 OHS

Strength

Hang Snatch (from below knee)

*Work up to set of 4 at 7RPE.

** Do Power Snatch instead of Squat Snatch if not proficient on full lift yet

Metcon

Metcon (Time)

6 Rounds

7 DB Devil Press 22.5/15kg

11 DB Thrusters

40 DU’s