CrossFit JAK Elite – JAK Teens
Warm-up (No Measure)
100m Run (increase speed ea set)
10 MB Cleans
X 3 sets
*Hip and ankle mobility
Skills/ Strength
Back Squat x5 reps – 20 minutes build to 70% of your perceived maximum and do 3-5 sets (as many heavy sets in prescribed time)
Metcon (Calories)
15minute AMRAP:
5 Rounds:
10 Ground to Overhead (Plate) 15/10(5)
15 Shoulder to Overhead (20kg/15kg Barbell)
20 Air Squats
Then:
Max Calories on Bike/ Rower with remaining time.