CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

90/90 Bear Sit Transitions

2 rounds

30m SA KB OH Carry @ light

10m Duck Walk

Weightlifting

Squat Clean Thruster

On the 2min

3-2-1 at moderate loads, increasing

3-2-1 heavier than first wave

Metcon

Metcon (AMRAP – Reps)

EMOM 15min for max reps accumulated

1. Thrusters 50/35kg

2. TTB

3. DU’s

Aiming for consistent numbers each round