CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Barbell Flow
With an empty, 3min continuous playing around with different movements and not putting the barbell down.
Deadlifts
Rows
Squats
Pulls
Muscle Clean
Lunges
*Hip Openers + Dislocations
Strength
Hang Clean (from below knee)
*Work up to set of 4 at 8RPE
Clean Pull (Deficit 1 inch)
**3×3 @ approx 100% 1RM Clean
Metcon
Metcon (Time)
16 Burpee Box Jump Overs
32 DB Snatch 22.5/15kg
48 Wall Balls