CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
4 rounds alternating sides every round
6 SA KB Swing
6 Sa KB Cleans
6 SA KB Thruster
Strength
Back Squat (5×5)
**Start at approx 70%1RM and builld up to 5RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9min
12 S2OH @ 50/35kg
12 Front Squats
12 Hang Cleans
*Every time you drop the bar do 3 Bar Facing Burpees