CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Row or Ride 500/800m, then…

Barbell Flow –

With an empty bar, spend 3min continuous playing around with different movements and not putting the barbell down.

EG

Deadlifts

Rows

Squats

Muscle Clean

Lunges

Pulls

Etc

Strength

Hang Clean (from below knee)

**Work up to a set of 2 at 8RPE

Aim for heavier than last week’s set of 3

Clean Pull (1 inch deficit)

**3×3 @ approx 110% 1RM Clean

Metcon

Metcon (Time)

3 rounds for time:

8 Clean and Jerks 70/45kg

10 Burpees

10min cap