CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

90/90 Bear Sit Transitions

2 rounds

30m Dual KB Front Rack Carry @ light

8 Dual KB Front Squats

Weightlifting

**Follow coach for specific Clean W/U with empty bar**

Clean (1RM)

**Squat Clean

Metcon

Metcon (Time)

For time:

40/30cal Bike or Row (or 800m Run)

20 TTB

50 SA KB Hang Snatch 24/16kg

20 TTB

40/30cal Bike or Row (or 800m Run)