CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

10 Dislocations

10 OH Lunges

100m Run

5 Snatch Deadlifts

5 Snatch Pull

100m Run

5 H. Muscle Snatch

5 OHS

STRENGTH

Build to your heaviest for each movement

1 X MUSCLE SNATCH

2 X HANG POWER SNATCH

3 X TNG POWER SNATCH

4 X OHS

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1min Max Front Rack Lunges

1min Max B.F. Burpees

1min Max V-ups

1min Max Power Cleans

1min Rest