CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2×5 reps

Snatch Pull

Muscle Snatch

H.Snatch

OHS

*OH mobs

Weightlifting

**16min Cap**

Hang Power Snatch, Power Snatch, OH Squat

Build to heavy on this TnG complex

Hang Snatch, OH Squat

Build to heavy on this complex

Metcon (AMRAP – Reps)

8min EMOM

1. 15/12 Cal Row or Bike

2. Max KBS in 40sec 24/16kg

8min EMOM

1. 5 TTB + 10 S2OH 40/30kg + 15 Air Squats

2. Max Burpees Over Bar in 40sec

Metcon