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
**Specific W/U
2 x 5 Reps
– Clean Pull
– Muscle Clean
– FS
– Clean
– Split Jerk
Clean and Jerk (1RM)
Metcon
Metcon (Time)
For time:
600m Run
50 Wall Balls
40 Box Jumps
30 CTB
20 Dual DB Snatch (22.5/15kg)