CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Wrist Flow

Crab Walk

10 Goblet Squats

Strength

Front Squat (Work up to a set of 6 at 8RPE)

**Should have at least 2 reps left in the tank with perfect form

Next week and week after we increase 0.5RPE

Superset with…

Handstand Push-ups (*STRICT* 1 challenging set)

Or progressions

Metcon

Metcon (AMRAP – Reps)

4min AMRAP

8 Power Clean 60/35kg

8 Burpees

4min AMRAP

6 Front Squat

6 HSPU

4min AMRAP

4 Bear Complex

4 C2B

Metcon (AMRAP – Reps)

4min AMRAP

8 Power Clean 60/35kg

8 Burpees

4min AMRAP

6 Front Squat

6 HSPU

4min AMRAP

4 Bear Complex

4 C2B