CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Row, Ride or Run…

2 rounds

1min Wrist Flow

1 Length Crab Walk

1 Length Lateral Shuffle

10 Goblet Squats

Strength

Front Squat (Work up to a set of 6 at 9RPE)

*Should have 1 rep left in the tank with perfect form

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups