CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

15 Cal Ski or Row then…

2 rounds:

20 Scap Push-ups

10 Twisting Bears

15 Reverse Flyes with fractional plates

Strength

**SUPERSET**

Floor Press (4×5 @7-8RPE)

DB Bent Over Rows (4×8-12 @7-8RPE)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9min (2 rounds)

90sec Bar Muasle Ups or CTB

90sec Shoulder to Overhead 60/40kg

90sec Burpees