CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30 Bunny Hops
Jog 200m with quiet feet
8 Scorpoins
8 Empty Bar Goodmornings
Strength
** On the 5min for 15min **
** Rest as needed between movements, as long as each set of Deadlift starts about every 5min.
Deficit Deadlift (5 @ approx 80% (1inch deficit))
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
DB Pec Flyes (12 Reps)
Metcon
Metcon (Time)
4 Rounds
20 Alt DB Snatch 22.5/15kg
20 Pull Ups
200m Run