CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

2 rounds:

1 Length Lateral Shuffle

1 Length Lizard Crawl

12 Cossacks

Strength

Back Squat (1RM)

Suggested build-up:

1×8-10@ 30-40%

1×4@ 50-60%

1×2@ 60-70%

1×1@75-80%

1×1@80-85%

1×1 @85-90%

1×1@90-95%

1×1@100% or greater

Metcon

Metcon (Time)

5 rounds for time:

5 Burpee Box Jump Overs 24/20″

10 HSPU

15 KB Swings 32/24kg

200m Run