CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row or Ride

10 Dislocations

10 Hip Openers

3 Rounds:

4 Snatch Deadlifts

4 Muscle Snatch

4 OH Lunges

4 Behind the neck PP

4 P. Snatch

STRENGTH

Power Snatch (6 Reps TnG)

10min to work up to your heaviest set of 6

*Smooth consistent reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

4 Bar Muscle Ups

8 Front Squats 60/40kg

12/9Cal Bike or Row

16 TTB

Rest 2min

AMRAP 7:

4 Strict HSPU/8 HRPU

8 TnG Squat Cleans 50/35kg

24 Dubs

12 V-ups