CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Slow shoulder taps in pushup position while partner runs 100m

2 rounds

5 Tempo Goblet Squats 2222

10 Scap Pull-ups

Strength

Weighted Pull-ups (3RM test)

***If you don’t have a Strict Pull-up, go for a max effort negative rep and time how long it takes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

800m Run or 1000m Row

40 OH Squats 30/20kg

30 Box Jump Overs 24/20inch

20 TTB