CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds

15 Banded Goodmornings

15 BB Bent Row

Strength

A: Deadlift (10 RM @8RPE)

**Will be increasing by 0.5RPE next week and week after

B1: KB Bent Row (3 x 10)

B2: DB Floor Press (3 x 10)

Metcon

Metcon (Time)

For Time: 15min Cap

18-15-12-9-6-3

Burpees

*On the dash ( – ) complete:

5 Bear Complex 50/27.5kg

5 Power Snatch