CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, Bike or Row
1 Length Duck Walk
30sec Waiters Walk e/s
3 Skin The Cat on low rings
Barbell W/U:
2×5 Reps
– Clean Pull
– Muscle Clean
– Front Squat
– H.Clean
– Jerk
Strength
Power Clean + H.Clean + Jerk
Every 90sec x 8 Rounds
*Building
Metcon
Metcon (Time)
5 Rounds
12 Pull Ups
9 HSPU
6 Deadlift 100/75kg
200m Run