CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

4 rounds alternating sides every round

6 SA KB Swing

6 Sa KB Cleans

6 SA KB Thruster

Strength

Back Squat (5×5)

**Start at approx 70%1RM and builld up to 5RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9min

12 S2OH @ 50/35kg

12 Front Squats

12 Hang Cleans

*Every time you drop the bar do 3 Bar Facing Burpees