CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1min 90/90 Bear Sit Transitions

2 rounds:

200m Run or 400m Bike

30m Dual KB Front Rack Carry @ light

8 Dual KB Front Squats w pause

Weightlifting

Squat Clean (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

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.