CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min Run, Ride or Row

8 Ring Rows

10 Wall Angels

12 Handstand or Plank Shoulder Taps

1 Length Inch Worm

Weightlifting

20mins

3 Position Clean (4 x 1 @ 60%, 65%, 70%, 75%)

1 @ mid-thigh

1 @ knee

1 @ floor/mid shin

Clean Pull (3 x 2 @ 90%, 3 x 2 @ 95%)

% of 1RM Squat Clean

Metcon

Metcon (Time)

For Time

30 Cal Bike/Ski/Row

30 Burpees

30 Box Jumps

30 DB Overhead Lunges (22.5/15)

30 KB Swings (24/16)

30 DB Clean & Jerk

30 Cal Bike/Ski/Row