CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
100m Run
10 Dislocations
10 OH Lunges
100m Run
5 Snatch Deadlifts
5 Snatch Pull
100m Run
5 H. Muscle Snatch
5 OHS
STRENGTH
Build to your heaviest for each movement
1 X MUSCLE SNATCH
2 X HANG POWER SNATCH
3 X TNG POWER SNATCH
4 X OHS
Metcon
Metcon (AMRAP – Reps)
3 Rounds for max reps:
1min Max Front Rack Lunges
1min Max B.F. Burpees
1min Max V-ups
1min Max Power Cleans
1min Rest