CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

8 Wall Angels

10/10/10 T,Y,I’s

3 Low Ring Skin The Cat + Shoulder stretch

Weightlifting

Push Jerk (10-8-6-4 TnG)

*Squat Clean 1st Rep

On the 3min for 12min

Start light (apporx 50%1RM) and working up to moderate-heavy

Metcon

Metcon (Time)

For time:

27-21-15

Thruster 40/30kg

Abmat Sit-ups

EXTRAS

EMOTM x 9-12min

1. 3 Skin The Cat (tall rings)

2. :20sec L Sit

3. Handstand Hold/Walk