CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

2 Rounds

100m Run

2 Lengths Emu walk

10 Banded kickbacks

1 Min deep squat hold (holding rig)

8 single leg DL each side

10 Hip openers each side

Deadlift (20mins to work up to your 1RM)

Metcon (Time)

13min Time Cap

3 Rounds

10 Clean & Jerk 50/35kg

8 Front Squat

6 Power Snatch

4 OHS

2 Bear Complex

Time Remaining: Max HSPU