CrossFit JAK Elite – CrossFit
Warm Up
Warm-up (No Measure)
2 Rounds
200m Run
6 Goblet Squats w/3sec Pause @ Bottom
8 Leg Swings Each Side
10 Dislocations
2 Lengths Banded Walk
Weightlifting
Front Squat (3 x 5 @ 80%)
1A): Weighted Pull-ups (3 x 6 – 8)
1B): Seated DB Z Press (3 x 8-10)
MetCon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Male = 60kg
Female = 42.5kg
*Sub Muscle-ups for 14 Pull-ups