CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

60sec Row/Bike/Ski

8 Hang Muscle Snatch

10 Back Squat

12 Banded Goodmornings

Strength

Snatch (EMOM 16min)

**Start at 70% and build if feeling good

Metcon

Metcon (Time)

5 Rounds

7 Deadlift 100/75kg

3 Bar Muscle Up

5 Rounds

3 Power Clean 80/55kg

7 Strict HSPU

15min Time Cap