CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 Rounds:

5 Muscle Clean

5 Press

5 FS

5 Squat Clean

5 Split Jerk

STRENGTH

Power Clean + Front Squat + Push Jerk + Squat Clean + Split Jerk (Build to your heaviest set)

Metcon

Metcon (AMRAP – Reps)

3x6min AMRAP

1min rest between.

Pick up where you left off

4 Strict HSPU or HRPU

8 HSPU

10 Box Jump Overs

12 TTB

10 Front Squats 50/35kg

Score = Total Reps