CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10 Iron Cross + 10 Scorpion
5 Clean Pull
5 Muscle Clean
5 Power Clean + Jerk
5 FS w pause
5 Clean
STRENGTH
Power Clean + Push Jerk + Cluster (12min)
*Work up to a heavy set
Metcon
Metcon (Time)
15 Power Snatch
30 Push-ups
150 DU’s or 400m Run
*2min Rest
15 Overhead Squat
25 Push-ups
150 DU’s or 400m Run
*2min Rest
15 Hang Squat Snatch
20 Push-ups
150 DU’s or 400m Run