CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Emu Walk

Traveling Spiderman Lunge

Walking Quad + Hinge

200m Run

Inchroworms

Duck Walks

Walking Samson Stretch

Strength

**Superset A&B**

A: Back Squat (3×5 @ approx 70%)

B: DB Floor Press (3×8 @21X1 tempo)

Metcon

Metcon (Time)

5 Rounds

20 Cal Row/AD/Ski-Erg

15 Double DB or KB Deadlift (Heavy)