CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30sec DB OH / Front Rack Carry Combo (each side)

20sec Hollow Hold

10 Goblet Cossacks

Strength

Spend 10-15min playing with SA DB Split Snatch

**Roughly 5×5 each arm

Metcon

Metcon (Time)

For time:

3 rounds

8 Squat Cleans 50/35kg

10 C2B Pull-ups

12/10 Cal Row

**straight into

4 rounds

10 Push-ups

12 SA OH Walking Lunges 22.5/15kg (6R/6L)

15 Ab Mat Sit-ups

EXTRAS

3-4 Rounds:

* 5-10 Strict Pull-ups (quality sets, add weight for challenge)

* 20-30sec L-Sit Tuck on Parallettes