CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1min Run, Ride or Row
8 Ring Rows
10 Wall Angels
12 Handstand or Plank Shoulder Taps
1 Length Inch Worm
Weightlifting
20mins
3 Position Clean (4 x 1 @ 60%, 65%, 70%, 75%)
1 @ mid-thigh
1 @ knee
1 @ floor/mid shin
Clean Pull (3 x 2 @ 90%, 3 x 2 @ 95%)
% of 1RM Squat Clean
Metcon
Metcon (Time)
For Time
30 Cal Bike/Ski/Row
30 Burpees
30 Box Jumps
30 DB Overhead Lunges (22.5/15)
30 KB Swings (24/16)
30 DB Clean & Jerk
30 Cal Bike/Ski/Row