CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

2 Rounds:

10 Twisted Bears

5 Muscle Cleans

5 Shoulder Press in Split Stance

5 Jerk Balance

5 Power Cleans

5 Split Jerk

Weightlifting

1 Power Clean + 2 Split Jerk

12min to work up to a heavy set

Metcon

Metcon (Time)

6 Rounds:

200m Run or 50 DU’s

10 Push-ups

8 Ground to Overhead 40/30kg