CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Wrist Flow

1min Prone Shoulder Touches

1min 90/90 Bear Sit Transition

2 rounds:

12 Air Squats with varied stance

8 Single Arm DB Arnie Press

Strength

**On the 4min for 16min. Rest as needed between movements, as long as each set of Back Squats starts about every 4min.

Focus on driving up fast out of the back squats. The load should be moderatley challenging.

Back Squat (5 Reps @75%)

DB Floor Press (10 Reps @ heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx+

AMRAP 15min

15 Shoulder to Overhead 70/45kg

400m Run

Rx

AMRAP 15min

15 Shoulder to Overhead 60/40kg

400m Run

Scaled

AMRAP 15min

15 Shoulder to Overhead 45/30kg

400m Run