CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
30sec Prone Shoulder Taps
20sec Hollow Hold
10m Tall Bear Crawl
Strength
Push Jerk (TNG 4RM)
**Work up to a set of 4 at moderate-heavy, working smooth reps
Metcon
Metcon (Time)
For time:
30 Shoulder to Overhead 50/35kg
30 Hang Power Clean 70/45kg
30 Deadlift 90/60kg
EXTRAS
Skin The Cat
5-4-3-2-1 Reps
Hollow Rocks
30-25-20-15-10