CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

300m Row/Run/Ride/Ski

2 Lengths Banded Bear Crawl

10 ea side Single leg Glute Bridge

12 Hollow banded pull downs

300m Row/Run/Ride/Ski

2 Rounds… With a Barbell

5 Shoulder Press

5 Hang Power Cleans

5 Front Squat

5 Good Mornings

Weightlifting

Front Squat (5 x 5 @ 80%)

Deadlift (5 x 1 @ 85%)

Metcon

Metcon (Time)

3 Rounds

4 Hang Power Cleans (60/45kg)

8 Pull-ups

12 Burpees

— Rest 2mins —

2 Rounds

4 Hang Power Cleans (70/55kg)

8 Chest to Bar Pull-ups

12 Burpees over the bar

—- Rest 2mins —

1 Round

4 Hang Power Cleans (80/65kg)

8 Muscle Up’s

12 Burpee Pull-ups

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Metcon (Time)

Cash out… Just for the birthday boy & gurl

Rhys : 5km row + an extra entry into this weeks raffle ?‍♂️

Tarz: 5km run ?‍♀️?