CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

20 Walking Lunges

10 Seated Cuban Press with fractional plates

5 Vertical Jumps with soft landing

Strength

Split Jerk (3×2 at 8.5RPE across)

**Should have 1-2 reps left in the tank with perfect form. Aiming for slightly heavier than last week

Metcon

Metcon (Time)

For time:

40/30cal Row or Bike

400m Run

21 Deadlifts (110/75kg)

30/22 Cal Row or Bike

600m Run

15 Deadlifts

25/15 Cal Row or Bike

800m Run

9 Deadlifts

**20min Cap