CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

20 Walking Lunges

30sec SA DB OH Carry

10 OHS w dowel

10 Sots Press w dowel

Strength

BB W/U: 2 x 5 reps

– Snatch Pull

– Muscle Snatch

– Power Snatch

Power Snatch (Work up to a heavy set of 3)

*NOT TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min in a team of 2

100 Wall Balls

400m Run with 1 DB between 2

80 DB Front Rack Walking Lunges

400m Run with 1 DB between 2

60 Dual DB Power Cleans

400m Run with 1 DB between 2

40 TTB

400m Run with 1 DB between 2