CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

30 Bunny Hops

Jog 200m with quiet feet

8 Scorpoins

8 Empty Bar Goodmornings

Strength

** On the 5min for 15min **

** Rest as needed between movements, as long as each set of Deadlift starts about every 5min.

Deficit Deadlift (5 @ approx 80% (1inch deficit))

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

DB Pec Flyes (12 Reps)

Metcon

Metcon (Time)

4 Rounds

20 Alt DB Snatch 22.5/15kg

20 Pull Ups

200m Run