CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Row :1min arms and body only / 1min normal full stroke

1min 90/90 Bear Sit Transitions

2 rounds

30m Dual KB Front Rack Carry @ light

8 Dual KB Front Squats

Strength

Clean (3×2 at 8RPE across)

**Should have 2-3 reps left in the tank with perfect form

Metcon

Metcon (Time)

At the 0:00

3 Rounds:

12/10 Cal Row

8 OHS 50/35kg

6min Cap

At the 7:00

3 Rounds:

200m Run

8 Back Squats

6min Cap

At the 14:00

3 Rounds:

10 Burpees

8 TTB

6min Cap