CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Bike/Row/Ski

2 rounds:

10 Single arm Upright Row

5 Hanging Shoulder CARS

Gymnastics Skill

** Kipping / Butterfly Tech **

10min EMOM

* 8-15 Quality Reps

Metcon

Metcon (AMRAP – Reps)

Teams can start on either part 1 or 2.

PART 1

AMRAP 18min

Going round-for round with a partner

100m Run

6 Burpee over DBs

6 Dual DB Ground to Overhead 22.5/15kg

Rest 4min

PART 2

AMRAP 18min

Going round-for round with a partner

6 CTB

9 Clean & Jerk (50/35kg)

8/6cal Bike or Ski

EXTRAS

EMOM 12min

1. 4-6 Deadball/Sandbag Cleans @ heavy

2. 20sec per side SA Farmers Carry @ heavy

3. Rest