CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

12 Hollow Rocks

12 Banded Kick-backs e/s

12 Banded Good Mornings

12 Air Squats with 1sec pause in bottom

Strength

Back Squat (Work up to a set of 2 at 8RPE)

**Should have at least 1-2 reps left in the tank with perfect form

Metcon

Metcon (AMRAP – Reps)

AMRAP 15min

Run 400m at the 0min.5min,10min,15min

In the remaining time, AMRAP of

5 Burpees

10 KB Swings 24/16kg