CrossFit JAK Elite – CrossFit
HaPpY BiRtHdAy MiChElLe!!
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
5 Bear Sit Transitions holding 5kg plate
8 Z-Press behind neck
30sec OH Squat Hold
Strength
Power Snatch (5-4-3-2-1)
**On the 2min for 10min
Work up to a moderate-heavy single
Metcon
Grace + Isabel (Time)
For time:
30 Clean and Jerk (Grace)
30 Power Snatch (Isabel)
135/95lbs
EXTRAS
16 Rounds of Tabata 20 on / 10 off
Alt between DU’s & Ab Mat Sit-ups