CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Wrist Flow

1min Prone Shoulder Touches

https://www.youtube.com/watch?v=Ni9ZZfLOcx0

1min 90/90 Bear Sit Transition

https://www.youtube.com/watch?v=61SYHkxv2Ik

2 rounds:

12 Air Squats with varied stance

8 Single Arm DB Arnie Press

Strength

**On the 3min complete A&B for 15min. Rest as needed between movements, as long as each set of Back Squats starts about every 3min.

A: Back Squat (5 Reps @ approx 70%)

**Focus on driving up fast out of the back squats. The load should be fairly comfortable.

B: Single Arm DB Push Press (10 e/s @Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

AMRAP 10min

2,4,6,8,10,12,14,16……..etc

Front Squats 60/40kg

Pull-ups

Rx+

AMRAP 10min

2,4,6,8,10,12,14,16……..etc

Front Squats 70/45kg

Bar Muscle Ups