CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
2 Rounds
100m Run
2 Lengths Emu walk
10 Banded kickbacks
1 Min deep squat hold (holding rig)
8 single leg DL each side
10 Hip openers each side
Deadlift (20mins to work up to your 1RM)
Metcon (Time)
13min Time Cap
3 Rounds
10 Clean & Jerk 50/35kg
8 Front Squat
6 Power Snatch
4 OHS
2 Bear Complex
Time Remaining: Max HSPU