CrossFit JAK Elite – CrossFit

HaPpY BiRtHdAy MiChElLe!!

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

5 Bear Sit Transitions holding 5kg plate

8 Z-Press behind neck

30sec OH Squat Hold

Strength

Power Snatch (5-4-3-2-1)

**On the 2min for 10min

Work up to a moderate-heavy single

Metcon

Grace + Isabel (Time)

For time:

30 Clean and Jerk (Grace)

30 Power Snatch (Isabel)

135/95lbs

EXTRAS

16 Rounds of Tabata 20 on / 10 off

Alt between DU’s & Ab Mat Sit-ups