CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Wall Angels

10 Band Pull Aparts

10 Hollow Rocks

1 Length Banded Monster Walk

2 Rounds

3 Clean Pulls

3 Hang Power Cleans

3 Front Squats

3 Jerks

Weightlifting

Back Squat (6 x 4 @ 80%)

Gymnastics

OTM x 12

Min 1 – 1-3 Pullovers (pull-up & bring legs over the bar)

Min 2 – 15 GHD Sit-ups or Weighted Sit-ups

Min 3 – 10 Handstand Shoulder Taps or 20sec hold
Pullover https://www.youtube.com/watch?v=hXtvUl6Orws&feature=youtu.be

Scaled – 5 x L Pull-up

Metcon

Metcon (Time)

THE JAMOS

2 Rounds For Time

12 Burpees

12 Thrusters (45/35kg)

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Power Clean

12 Burpees

12 OHS
* 18 Min Time Cap