CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

12 Banded Goodmornings

12 Deadbugs

Strength

Deadlift (Build up to 1×6 @9RPE)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scale MU: Box MU’s or Jumping C2B

EXTRAS

3 Rounds:

20 Hollow Rocks

15 GHD Sit-ups

10 Strict TTB or Knee Raises