CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

DB Warmup @ light-moderate

10 Suitcase Deadlifts each side

20m SA Front Rack Carry

20m SA OH Carry

Strength

**On the 3min for 15min

**Rest as needed between movements, as long as each set of Sumo Deadlift starts about every 3min.

Sumo Deadlift (5 Reps @ approx 70%)

Seated DB Z Press (8 Reps)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15min

5,10,15,20,25,30…etc

KB SDHP 32/24kg

Box Jumps

Walking Lunges

**At the beginning of every minute, perform 3 Burpees