CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

2min Bike or Rower

2 Rounds:

5 Inch Worm 2 Hip Openers

20 Russian KBS

10 Muscle Clean

10 Goblet Squats

Metcon (No Measure)

Part 1 – 10min Cap

400m Plate Run (20kg)

100 KBS 24/16kg

21 Synchro Burpees

60 KBS

15 Synchro Burpees

40 KBS

9 Synchro Burpees

Part 2 – 10min Cap

20 Power Clean 50/35kg

30 Wall Balls

16 Power Clean

30 Wall Balls

12 Power Clean

30 Wall Balls

8 Power Clean

30 Wall Ball

4 Power Clean

Part 3 – 10min Cap

3 Rounds

20 Cal Row/Bike or Ski

20 Thrusters 40/30kg