CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row or Ride

90/90 Bear Sit Transitions

2 rounds

30m SA KB OH Carry @ light

10m Duck Walk

Weightlifting

Hang Power Clean + Push Press

On the 2min

Min 2, 4 & 6:

3-2-1 at moderate loads, increasing

Min 8, 10 & 12:

3-2-1 heavier than first wave

Metcon

Metcon (Time)

For time:

50 Alternating Dual DB Thrusters 22.5/15kg

40 Pull-ups

30 Dual DB Front Rack Lunges

20 HSPU

10 Devils Press