CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30 Bunny Hops
Run 200m
8 Seated Reverse Plank (hip ext)
8 Cuban Press with small plates
Weightlifting
**15min EMOTM**
Min1: Hang Power Snatch (5 Reps)
**Start around 70% 1RM HPS and build up to heavy
Min2: Top of Ring Dip Hold + Hollow Hold (10-20sec + 20sec)
**Min3: REST**
Metcon
Metcon (Time)
For time:
40/30cal Row/Bike/Ski
40 OH Squat 40/30kg
20 Devils Press 22.5/15kg