CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

1 Length Lateral Shuffle

12 Hollow Rocks

12 Air Squats with 1sec pause in bottom

Strength

Back Squat (Work up to a set of 2 at 9RPE)

**Aiming for slightly heavier than last week

Metcon

Metcon (Time)

2 rounds for time:

20 Deadlift 100/70kg

20 HSPU or Dual KB Push Press 16/12kg

600m Run