CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60sec Bike or 200m Run

10 Good Mornings

8 Muscle Clean

8 Front Squats

8 Strict Press from split

Weightlifting

Clean and Jerk (Work up to a heavy set of 2)

**then

On the 90sec for 9min

1 Rep at 90% of above heavy double

Metcon

Metcon (Time)

For time:

400m Run

**straight into

5 rounds

10 DB Snatch 22.5/15kg

10 Box Jumps

**straight into

400m Run