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