CrossFit JAK Elite – CrossFit

Warm Up

Warm-up (No Measure)

2 Rounds

200m Run

6 Goblet Squats w/3sec Pause @ Bottom

8 Leg Swings Each Side

10 Dislocations

2 Lengths Banded Walk

Weightlifting

Front Squat (3 x 5 @ 80%)

1A): Weighted Pull-ups (3 x 6 – 8)

1B): Seated DB Z Press (3 x 8-10)

MetCon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Male = 60kg

Female = 42.5kg

*Sub Muscle-ups for 14 Pull-ups