CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30sec Arm Circles

12 Scap Pull Ups

10 Scap Push-ups

8ea SL RDL

Strength

Shoulder Press (5×5)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Scaled

In a team of 2

One person working at a time

AMRAP 15min

50 Box Step Overs

50 Ring Rows

50 Dual DB Front Rack Lunges @ 10kg

50 KB Swings @ 16/12kg

In a team of 2

One person working at a time

AMRAP 15min

50 Box Jumps Overs

50 Pull Ups

50 Single Arm DB OH Lunges

50 Dual DB Hang Snatch

22.5/15kg