CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Flow

With an empty, 3min continuous playing around with different movements and not putting the barbell down.

Deadlifts

Rows

Squats

Pulls

Muscle Clean

Lunges

*Hip Openers + Dislocations

Strength

Hang Clean (from below knee)

*Work up to set of 4 at 8RPE

Clean Pull (Deficit 1 inch)

**3×3 @ approx 100% 1RM Clean

Metcon

Metcon (Time)

16 Burpee Box Jump Overs

32 DB Snatch 22.5/15kg

48 Wall Balls