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

Strength

**On the 3min for 15min**

Rest as needed between movements, as long as each set of Front Squats starts about every 3min.

Focus on driving up fast out of the Front Squats. The load should be fairly comfortable.

Front Squat (5 @ approx 70%)

Single Arm DB Push Press (10 e/s @ Heavy)

Metcon

Metcon (Time)

5 rounds for time:

10 Deadlifts 100/70kg

8 Lateral Burpees over the bar