CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

30 Band Pull Aparts

12m Walking Samson Stretch

Weightlifting

Push Jerk (TnG 5×5)

**Start at approx 70%1RM and builld up to 5RM

**RECORD RESULTS!!**

Metcon

Fuego (AMRAP – Reps)

Pair Up. 15min Cap. 1 works, 1 rests.

0:00-5:00min

60 Rx/50 Opens Cal Row

Max Reps Single Arm DB Hang Clean & Jerk.

5:01-10:00min

60 Rx/50 Opens Cal Row

Max Reps Single Arm Overhead Alternating Lunge.

10:01-15:00min

60 Rx/50 Opens Cal Row

Max Reps Single Arm DB Shoulder 2 Overhead.

Score = Total Reps For All Dumbbell Movements.

Cals must be completed before moving onto dumbbell movements.

Dumbbell Weight:

Rx 22.5kg/15kg

Opens 20kg/12.5kg.