CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row, then…

2 rounds

10m Spiderman Crawl

20m OH KB Carry (each arm)

Strength

A: Back Squat (Work up to a set of 8 at 9RPE)

B1: Overhead Squat (3 x 8)

*Slightly heavier or 1 more rep than last week

B2: Bent Over Row (4 x 8)

*Slightly heavier or 1 more rep than last week

Metcon

Metcon (Time)

15-13-11-9-7-5-3

KB Snatch (each side) 24/16kg

Wallballs 9/6kg

Pull Ups