CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Inchworm to Hip Openers

20 Plate on/offs

5 sets:

3 P.Clean + 3 FS + 3 Split Press

5 sets of complex w empty bar

*Wrist warm-up

STRENGTH

Every :90 for 12min

1 P.Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk
*Build load

Metcon

Metcon (Time)

5-10-15-15-10-5

Hang Power Clean 42.5/30kg

HSPU*

*Kipp or Pike from Box