CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

– Warm-up movements

Metcon (Time)

50 Deadlifts (60/40kg)

40 Box Jumps

30 Pull-ups

20 Front Squats (60/40kg)

10 S2OH (60/40kg)

400m Sprint

50 TTB

40 HSPU

30 Hang Power Cleans (60/40kg)

20 Front Rack Lunges (60/40kg)

10 Burpee Chest to Bar Pull-ups

**40min Cap