CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60sec Row/Bike

12 Banded Glute Bridges

12 KB Halo each way

https://www.youtube.com/watch?v=wJcmanVh5EE

Strength

Hang Power Clean (Work up to set of 3 at 8RPE)

Clean Pull (3 x 3 @100% 1RM Clean)

Metcon

Metcon (AMRAP – Rounds)

EMOTM 20

1. 12/10 Bike

2. 2-3 Rope Cimbs

3. 12 Thruster 42.5/30kg

4. 12 C2B

5. REST