CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med Ball Throws

30-40sec of each

Lateral

Chest Pass

Sit-up Pass

Thruster Pass

Cluster Pass

Weightlifting

**EMOM – 15 minutes**

Min1: Power Clean + H.Power Clean + Front Squat

*Start around 75% 1RM PC and build up to heavy

Min2: Wall Walks (2-3 Reps)

**Min3: REST**

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12min

3,6,9,12,15,18,21….

Power Clean 60/40kg

TTB

Jumping Lunges