CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
2min Bike or Rower
2 Rounds:
5 Inch Worm 2 Hip Openers
20 Russian KBS
10 Muscle Clean
10 Goblet Squats
Metcon (No Measure)
Part 1 – 10min Cap
400m Plate Run (20kg)
100 KBS 24/16kg
21 Synchro Burpees
60 KBS
15 Synchro Burpees
40 KBS
9 Synchro Burpees
Part 2 – 10min Cap
20 Power Clean 50/35kg
30 Wall Balls
16 Power Clean
30 Wall Balls
12 Power Clean
30 Wall Balls
8 Power Clean
30 Wall Ball
4 Power Clean
Part 3 – 10min Cap
3 Rounds
20 Cal Row/Bike or Ski
20 Thrusters 40/30kg