CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row or Ride, then…

60sec e/s Wrist CARS

60sec e/s Shoulder CARS

2x20sec Bottom of Dip Hold with feet on floor

Gymnastics

Within approx 10min

Rx

3 rounds for quality

60sec Muscle Ups or Ring Dips

15 V-Snaps

12 Twisting Bears

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner “DT” AMRAP 12min

Round for round with a partner

12 Deadlift

9 Hang Power Clean

6 Push Jerk

70/45kg