CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with empty bar

10 Deadlifts

10 Back Squats

10 Muscle Cleans

8 Scap Pull-ups

Weightlifting

**15min EMOTM**

Start around 70% 1RM PC and build up to heavy

min1: Power Clean (5 Reps)

min2: Strict Toes-To-Bar (5 Reps)

** Or Hanging Leg Raises

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min3: REST

Metcon

Metcon (Time)

For time:

30-20-10

Thrusters 30/20kg

Row (Cals)

Box Jumps 24/20″

15min cap