CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Scap Pull-ups

20 Band Pull-aparts

30sec SA OH Carry each arm

Skill

Go through KB/DB movements and TTB skill

Metcon

Metcon (AMRAP – Rounds)

PART 1

Round for round with a partner

AMRAP 14min

8 Dual KB Step-ups 16/12kg

10 Dual KB Push Press

12 V-Snaps (Rx+ TTB)

Rest approx 3min

PART 2

Round for round with a partner

AMRAP 14min

10/8cal Bike or Row

4 DB Facing Burpees

4 Dual DB Hang Clusters 22.5/15kg