CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

400m Run

2 Rounds:

3 Hip Openers e/s

5 Scap Pull-ups

9 Muscle Clean + FS + Press (empty bar)

Metcon (No Measure)

A) Inside – EMOM 10min

1. 3-5 Pull-ups + 5 HSPU or HRPU

2. 6 DB Clusters + 6 Burpees Over DB

B) Outside Mats

4 Rounds w 10min Cap

8 Deads + 6 H.Cleans + 4 S2O

150m Run

C) Outside -Tyres

10min AMRAP

2-4-6-8-10-12…

Tyre Flips

4-8-12-16-20-24…

Tyre Jumps

*100m Ball Sprints between sets