CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

6 Strict Burpees

8 Prone Dowel pass-throughs

Strength

A: Floor Press (Work up to a set of 8 at 8.5RPE)

**Aim for slightly more than last week, but still should feel like you have 1-2 reps in the tank with perfect form. We will increase the RPE again next week.

B1: Overhead Squat (3 x 8)

B2: Bent Over Row (4 x 8)

Metcon

Metcon (Time)

50 Thrusters for time 70/45kg

10min cap