CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Machine of choice or 400m Run

2 Rds w empty bar:

5 Clean Pull

5 Muscle Clean

5 Shoulder Press

5 Jerk

Strength

Power Clean + Jerk (1 Rep EMOM 10min)

@approx 80-85% 1RM PCPJ

– Technique Focus

Metcon

Metcon (Time)

5 Rounds

2 Rope Climb

4 Man Makers 15/10kg

6 Devil Press

8 Dual DB Step Out Lunge w/ Press

10 SA DB Hang Clean & Jerk (5 each side)

Cash Out: 50 Wallball