CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

100m Run (increase speed ea set)

10 MB Cleans

X 3 sets

*Hip and ankle mobility

Skills/ Strength

Back Squat x5 reps – 20 minutes build to 70% of your perceived maximum and do 3-5 sets (as many heavy sets in prescribed time)

Metcon (Calories)

15minute AMRAP:

5 Rounds:

10 Ground to Overhead (Plate) 15/10(5)

15 Shoulder to Overhead (20kg/15kg Barbell)

20 Air Squats

Then:

Max Calories on Bike/ Rower with remaining time.