CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

2 rounds:

10 reps Single Leg Glute bridge

1 Length Lateral Shuffle

10 Goblet Squats

5m Duck Walk Forward and Backwards

Strength

Back Squat (Work up to a set of 4 at 9RPE)

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

Metcon

Shell Bells (AMRAP – Rounds and Reps)

21min AMRAP

62/42kg

4-Power Cleans 2-Squat Cleans

4-TTB 2-Strict TTB

4-HRPU 2-Wall Walks

4-Front Squats 2-Thrusters

4-Rope Climbs 2-Legless (4 Rope Pull-ups)

*On the 4min – Sprint 150m