CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats w pause

Emu Walk

10 Lunges

10 Banded Pull-aparts

**Coach to brief flow and then use first round to warm up into it

Metcon

Metcon (AMRAP – Reps)

Complete the following 3 parts on a 40min rolling clock. Can start on any part and work down the list.

PART 1

AMRAP 12min

200m Run

15 Wall Balls

2 Squat Cleans

***2min rest

PART 2

AMRAP 12min

250m Row

15 Box Jump Step Down

2 Squat Cleans

***2min rest

PART 3

AMRAP 12min

15/12cal Bike

15 KB Swings 24/16kg

2 Squat Cleans

EXTRAS

Snatch

EMOM 8min

Start about 70% and build to heavy