CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

12 Barbell Lunges

2 Wall Walks

Strength

Back Squat (5×3 at 75-80% across)

Metcon

Metcon (AMRAP – Reps)

Scaled

On the 3min For 15min

10 Ring Rows

10 Power Cleans @ 35/25kg

Max Burpees till the 2nd min

On the 3min For 15min

10 Pull Ups

10 Power Cleans @ 50/35kg

Max Burpees till the 2nd min

On the 3min For 15min

10 CTB

10 Power Cleans @ 60/40kg

Max Burpees till the 2nd min