CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
Slow shoulder taps in pushup position while partner runs 100m
2 rounds
5 Tempo Goblet Squats 2222
10 Scap Pull-ups
Weightlifting
**EMOM – 15 minutes**
Min1: Hang Squat Clean Push Press (5 Reps)
**Start around 70% 1RM PC and build up to heavy
Min2: Strict Toes-To-Bar (5 Reps)
**Mod: Hanging Leg Raises
Min 3: REST
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10min
10 DB Snatch 22.5/15kg
10 Box Jump 24/20