CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

150m Row

10 SA OH Walking Lunges each arm

1 Length Banded lateral shuffle

Weightlifting

**Specific W/U

2 Rounds @ bar/ 40 and 30 kg

3 High Hang Pulls

3 Hang Pull – Top of Knee

3 High Hang Muscle Clean

3 Front Squats

3 Dip and Hold

3 Split Jerks

Clean and Jerk (3RM Testing)

The 3 reps must be completed within 60sec, but you can use the entire 60sec if needed

Metcon

Metcon (Time)

For time:

30/25cal Assault Bike

20 Push Jerks 70/45kg

5min cap

Scale load so it can be done within timecap