CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
300m Row/Run/Ride/Ski
2 Lengths Banded Bear Crawl
10 ea side Single leg Glute Bridge
12 Hollow banded pull downs
300m Row/Run/Ride/Ski
2 Rounds… With a Barbell
5 Shoulder Press
5 Hang Power Cleans
5 Front Squat
5 Good Mornings
Weightlifting
Front Squat (5 x 5 @ 80%)
Deadlift (5 x 1 @ 85%)
Metcon
Metcon (Time)
3 Rounds
4 Hang Power Cleans (60/45kg)
8 Pull-ups
12 Burpees
— Rest 2mins —
2 Rounds
4 Hang Power Cleans (70/55kg)
8 Chest to Bar Pull-ups
12 Burpees over the bar
—- Rest 2mins —
1 Round
4 Hang Power Cleans (80/65kg)
8 Muscle Up’s
12 Burpee Pull-ups
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Metcon (Time)
Cash out… Just for the birthday boy & gurl
Rhys : 5km row + an extra entry into this weeks raffle ?♂️
Tarz: 5km run ?♀️?