CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Ride or Row, then…

2 rounds

10m Spiderman Crawl

20m OH KB Carry (each arm)

Strength

A: Back Squat (8 at 8RPE)

**Aim for slightly more than last week, but still should feel like you have at least 2 reps in the tank with perfect form. We will increase the RPE next week and the week after

B1: Overhead DB Walking Lunges (4 x 12)

*switch arms each round

B2: Bent Over Row (4 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

12 Pull-ups

9 Hang Clean + Jerk 50/35kg

200m run