CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
60sec Row/Bike/Ski
8 Hang Muscle Snatch
10 Back Squat
12 Banded Goodmornings
Strength
Snatch (EMOM 16min)
**Start at 70% and build if feeling good
Metcon
Metcon (Time)
5 Rounds
7 Deadlift 100/75kg
3 Bar Muscle Up
5 Rounds
3 Power Clean 80/55kg
7 Strict HSPU
15min Time Cap