CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60sec Bike or 200m Run

12 Single Arm Upright Row each arm

30sec Singe Arm OH Walking Lunge each arm

10m Duck Walk

Weightlifting

*Specific W/U

2 x 5

Snatch Pull

Muscle Snatch

Snatch Bal

OHS

Snatch

Snatch (Work up to a challenging set of 3)

Metcon

Metcon (Time)

For Total Time

3 Rounds:

400m Row or 800m Bike

100 Double Unders

**Straight into

3 Rounds:

400m Run

30 Wall Balls 9/6kg