CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run then…
2 Rounds:
10 Twisted Bears
5 Muscle Cleans
5 Shoulder Press in Split Stance
5 Jerk Balance
5 Power Cleans
5 Split Jerk
Weightlifting
1 Power Clean + 2 Split Jerk
12min to work up to a heavy set
Metcon
Metcon (Time)
6 Rounds:
200m Run or 50 DU’s
10 Push-ups
8 Ground to Overhead 40/30kg