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

2 x 5 Reps w empty bar

– Snatch Pull

– Muscle Snatch

– Snatch Balance

– OHS

– Snatch

Snatch

**Work up to challenging set of 2 with good form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

8 TTB

12 Wall Balls

*At the start of every 2min, perform 30 Double Unders