CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Iron Cross + 10 Scorpion

5 Clean Pull

5 Muscle Clean

5 Power Clean + Jerk

5 FS w pause

5 Clean

STRENGTH

Power Clean + Push Jerk + Cluster (12min)

*Work up to a heavy set

Metcon

Metcon (Time)

15 Power Snatch

30 Push-ups

150 DU’s or 400m Run

*2min Rest

15 Overhead Squat

25 Push-ups

150 DU’s or 400m Run

*2min Rest

15 Hang Squat Snatch

20 Push-ups

150 DU’s or 400m Run