CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run or 400m Bike

10 Cuban Press with fractional plates

12 Walking Samson Stretch

30sec Glute Bridge March

Strength

Cluster (1RM)

Squat Clean to Thruster
10min to work up to your heaviest

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

EXTRAS

3-4 Rounds:

10 Strict TTB or K2E

15 GHD Sit-ups

20 Hollow Rocks