CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, Row or Air Bike

2 x 5 Reps of ea movement

Metcon (Time)

INSIDE (15min)

Rd 4 Rd w Partner (equip each)

A) 6 Rounds (3ea)

6 Burpee Pull-ups

9 OH Lunges or Jump Lunges

12 Alt DB Snatches (22.5/15kg)

B) 6 Rounds (3ea)

6 FS (40-50kg/30-40kg)

6 TTB

6 H. Clean & Jerk

OUTSIDE (15min Cap)

Rd 4 Rd w a Partner

A) 6 Rounds (3ea)

100m Ball Sprint

10 Russian Twist

15 KBS

B) 6 Rounds (3ea)

100m Sprint

10 KB Thrusters (5R/5L) 20/12kg

15 WB V-ups