CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

20 Scap Push-ups

10 Twisting Bears

15 Reverse Flyes with fractional plates

Strength

Floor Press

**Work up to a challenging set of 5 at 9RPE

DB Bent Over Rows (3×8-12 @9RPE)

**Slightly harder than last week but still at least 1 rep left in the tank

Metcon

Metcon (AMRAP – Reps)

On the 4min for 20min

16 Dual KB Russian Swings 24/16kg

10 Push-ups

Cal Bike or Row until 2min

Rest till the 4min

Score= calories