CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Partner Med Ball Throws
30-40sec of each
Lateral
Chest Pass
Sit-up Pass
Thruster Pass
Cluster Pass
Weightlifting
**EMOM – 15 minutes**
Min1: Power Clean + H.Power Clean + Front Squat
*Start around 75% 1RM PC and build up to heavy
Min2: Wall Walks (2-3 Reps)
**Min3: REST**
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12min
3,6,9,12,15,18,21….
Power Clean 60/40kg
TTB
Jumping Lunges