CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, Bike or Row

1 Length Duck Walk

30sec Waiters Walk e/s

3 Skin The Cat on low rings

Barbell W/U:

2×5 Reps

– Clean Pull

– Muscle Clean

– Front Squat

– H.Clean

– Jerk

Strength

Power Clean + H.Clean + Jerk

Every 90sec x 8 Rounds

*Building

Metcon

Metcon (Time)

5 Rounds

12 Pull Ups

9 HSPU

6 Deadlift 100/75kg

200m Run