CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds:

12 Deadbugs

12 Banded Good Mornings

12 Air Squats with 1sec pause in bottom

1 Length Lateral Shuffle

Strength

Back Squat (Work up to a set of 2 at 8.5RPE)

**Should have at least 1 rep left in the tank with perfect form. Aiming for slightly heavier than last week

Metcon

Metcon (Time)

5 rounds for time:

10 Burpee Box Jumps

10 Dual DB Power Cleans 22.5/15kg

10 Alternating Dual DB Thrusters

15min cap