CrossFit JAK Elite – CrossFit
Warm-up
Burgener Warm-up for the Clean (No Measure)
3 Rounds (5 Reps Each Movement)
1. Down & Up
2. Clean Pull
3. Muscle Clean
4. Clean Land
5. Clean Drop
6. Hang Power & Jerk
6 x (6x 1 work up to your heaviest)
Hang Clean Pull + Hang Power Clean + Push Jerk
Metcon
Metcon (AMRAP – Rounds)
Partner WOD (Round 4 Round)30min Time Cap
5 Rounds Each
10/8 Cal Row/Ride/Ski
10 Burpees
4 Rounds Each
150m Run
6 Devil Press (22.5/15kg)
3 Rounds Each
40 DU’s or 80 Singles
2 Rope Climbs