CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

30 Bunny Hops

Run 200m

8 Seated Reverse Plank (hip ext)

8 Cuban Press with small plates

Weightlifting

**15min EMOTM**

Min1: Hang Power Snatch (5 Reps)

**Start around 70% 1RM HPS and build up to heavy

Min2: Top of Ring Dip Hold + Hollow Hold (10-20sec + 20sec)

**Min3: REST**

Metcon

Metcon (Time)

For time:

40/30cal Row/Bike/Ski

40 OH Squat 40/30kg

20 Devils Press 22.5/15kg