CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
60sec Bike or 200m Run
8 Strict Press from split
10 Good Mornings
Weightlifting
Clean and Jerk (Work up to a heavy set of 3)
**then
EMOM 5min
1 rep at 90% of above heavy triple
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8min
9 Deadlift 90/60kg
15 Wall Balls 6/9kg