CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
3 Rounds
10 Cal Row/Ride/Ski
10 Scorpion Stretch
10 Scap Pull Ups
1 Length Emu Walk
Barbell Complex (7 Rounds)
EMOTM complete Deadlift + Clean + Front Squat + Jerk
*Start at 50 – 60% of your Jerk 1RM
*Add weight each round
Metcon (Time)
4 Rounds
40 DUs
20 KB Hang Snatch (10 each side) 24/16kg
10 HSPU
1 Peg Board Climb (mod: 10 Pull Ups)