CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

2 rounds

10 Air Squats

10 Mad Ball thruster-pass to partner

30sec Plate OH Carry

Strength

Back Squat (4 x 8 @ Moderate)

DB Strict Press (4 x 8 @ Moderate)

Metcon

Metcon (AMRAP – Reps)

On the 3min for 15min

9 Deadlift

5 Power Clean @ apporx 70% 1RM

3 Burpees Over Bar

Max HSPU or Dual DB Push Press @heavy until 2min