CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

3 Rounds

10 Cal Row/Ride/Ski

10 Scorpion Stretch

10 Scap Pull Ups

1 Length Emu Walk

Barbell Complex (7 Rounds)

EMOTM complete Deadlift + Clean + Front Squat + Jerk

*Start at 50 – 60% of your Jerk 1RM

*Add weight each round

Metcon (Time)

4 Rounds

40 DUs

20 KB Hang Snatch (10 each side) 24/16kg

10 HSPU

1 Peg Board Climb (mod: 10 Pull Ups)