CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Dislocations

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Shoulder Press

5 Jerk Shrugs

5 Push Jerks

Weightlifting

Power Clean (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Push Jerk (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Metcon

Metcon (AMRAP – Reps)

2mins on / 1min off x 6

8 Cal Bike or Row

10 Wall Balls 9/6kg

10 KB Swings 16/24kg

*Remaining time max Burpee Box Jumps