CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30sec Prone Shoulder Taps

20sec Hollow Hold

10m Tall Bear Crawl

Strength

Push Jerk (TNG 4RM)

**Work up to a set of 4 at moderate-heavy, working smooth reps

Metcon

Metcon (Time)

For time:

30 Shoulder to Overhead 50/35kg

30 Hang Power Clean 70/45kg

30 Deadlift 90/60kg

EXTRAS

Skin The Cat

5-4-3-2-1 Reps

Hollow Rocks

30-25-20-15-10