CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

300m Row

10m Spiderman Crawl

10 Scap Pull-ups

20sec Hollow Hold

Gymnastics

Spend 5-8min going over points of performance for each skill

then

EMOM 16min

1. Max Reps Rope Climb

2. Rest

3. Tempo Ring Dips or Push-ups 2222 (1 challenging set)

4. Rest

Metcon

Metcon (Time)

For time:

30 Single DB Box Step Overs 22.5/15kg

40 Single Arm Alt DB Snatch

20 Single DB Box Step Overs

30 Single Arm Alt DB Snatch 22.5/15kg

*At the start of every minute, perform 3 Burpees

Cash-out: 800m Ball Run 9/6kg