CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row then…

2 rounds

5 Inchworms

10 Plate Presses

Strength

A: Floor Press (Work up to a set of 10 @8RPE)

**Aim for slightly more than last week

Will be increasing by 0.5RPE next week

B1: Upright Row (3 x 10)

**Slightly heavier or 1 more rep than last week

B2: DB Skullcrushes (3 x 10)

**Slightly heavier or 1 more rep than last week

Metcon

Metcon (Time)

For time:

50-40-30-20-10

KB Swings 24/16kg

100-80-60-40-20

Double Unders

**12min cap