CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

60sec Bike or 200m Run

8 Strict Press from split

10 Good Mornings

Weightlifting

Clean and Jerk (Work up to a heavy set of 3)

**then

EMOM 5min

1 rep at 90% of above heavy triple

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8min

9 Deadlift 90/60kg

15 Wall Balls 6/9kg