CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

1 Length Lateral Shuffle

10 Twisting Bears

10m Duck Walk

10 e/s Single Leg DL w KB

Strength

Front Squat (Work up to a set of 5 at 8RPE)

On the 3min for 12min

**SUPERSET

1 quality set of HSPU or Box HSPU or Pike HSPU in between each set of Front Squats

Metcon

Metcon (Time)

For time:

50 Hang Power Cleans

200m Run

50 Front Rack Lunges

200m Run

50 Shoulder to Overhead

42.5/30kg

EXTRAS

3 Rounds:

30m Sled Pull

10 SA DB Squat Snatch (e/s) try go as heavy as possible

10 Strict TTB