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Monday WOD Sep 11

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

20 Russian KB Swing

15 Hollow Rocks

10 Ring Rows

X 3

Conditioning

A: 250m Row Intervals (4 Rounds for time)

250m Row @ 90%

REST = 1:30min X 4 Rounds

*Keep repeat under 1k Row time

eg. 4:00 for 1k = under 1min for 250m

B: Metcon (No Measure)

EMOTM x 8

10 hollow rocks

10 toes to bar

10 second plank

WOD

On a running clock:

0:00 – 8:00 (Time)

Complete:

18-12-6

P.Snatches + Burpee Box Jumps

8:00 – 13:00 (Time)

3 Rounds:

10 Pull-ups + 150m Sprint

13:00 – 23:00 (Weight)

Heaviest for this complex:

Power Clean + H.Clean + Jerk