CrossFit JAK Elite – CrossFit

Warm-up

Burgener Warm-up for the Clean (No Measure)

3 Rounds (5 Reps Each Movement)

1. Down & Up

2. Clean Pull

3. Muscle Clean

4. Clean Land

5. Clean Drop

6. Hang Power & Jerk

6 x (6x 1 work up to your heaviest)

Hang Clean Pull + Hang Power Clean + Push Jerk

Metcon

Metcon (AMRAP – Rounds)

Partner WOD (Round 4 Round)30min Time Cap

5 Rounds Each

10/8 Cal Row/Ride/Ski

10 Burpees

4 Rounds Each

150m Run

6 Devil Press (22.5/15kg)

3 Rounds Each

40 DU’s or 80 Singles

2 Rope Climbs