CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Ride or Row

Then Warm-up all movements & loads

Metcon (Time)

10 100m Ball Sprints

20 Sync Sprawl Balls

~ 200m Run

30 Thrusters 50/35kg

40 Power Cleans 50/35kg

~ 200m Run

50 DB Deadlifts 22.5/15kg

60 DB Squat Clean Thruster

22.5/15kg

~ 200m Run

70 Kettlebell Swings

80 Walking Lunges

~ 200m Run

90 Sync Sit-ups

100 Dubs

~ 800m Run

*40min Cap