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 Press

Strength

**On the 5min for 15min**

Back Squat (5 @ approx 80%)

Dumbbell Push Press (12 Alternating Dual)

@ HEAVY

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

10 OH Squats 40/30kg

10 SDHP

10 TTB