CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

20 Band Pull-aparts

5 Squat to Stand with Thoracic rotation in bottom of squat

Skill

** Power Snatch tech and prep for WOD **

Metcon

Metcon (AMRAP – Rounds and Reps)

PART 1

Round for round with a partner

AMRAP 20min

5 Power Snatch 60/40kg

20 Wall Balls

200m Run

Rest approx 5min

PART 2

Round for round with a partner

AMRAP 10min

8 Burpees

12 KB Swings 24/16kg

EXTRAS

For quality:

10-9-8-7-6-5-4-3-2-1

Ring Dips

Pistols