CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

20m Dyno Walks

https://www.youtube.com/watch?v=Gb0kNF19NfY

20 Banded Good Mornings

20m Bear Crawls

20 Russian KB Swings @ light

Strength

Deadlift (Work up to 1RM)

**Get absolutely massive!!!

Metcon

Metcon (Time)

7 Rounds

9 Clean & Jerk 50/30kg

9 Power Snatch

9 TTB

*Every 2min complete 10 Wallballs 9/6kg

15min Time Cap