CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Bent Rows

10 Glute Bridges with empty bar

10 Strict Press

Strength

**Superset A&B**

A: Deficit Deadlift (3×5 @approx 70%)

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

B: DB Curl + Strict Press (3×8 @Heavy)

Metcon

Metcon (Time)

4 Rounds

100m KB or DB Farmers Walk 32/20kg

30 Sit Ups

20 Burpees

Cash Out: 1km Run