CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, or 1km Bike

2 rounds:

12 Walking Glute Bridges

10m Lizard Crawl

12 Cossacks

Strength

Back Squat (Tempo 3311)

**3×3 @ moderate

Approx 70%1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

3 Thrusters @ 75/50kg

6 Pull-ups

9 Push-ups

12 Air Squats

15 KB Swings 24/16kg