CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Bike/Row/Ski

2 rounds:

60sec Kano Hip Complex

10m Goblet Duck Walk

Strength

Back Squat (2×10 @8.5RPE across)

**We will be increasing 0.5 each week

Reverse Flyes (3×13-16)

**add more reps to last week

Metcon

Metcon (AMRAP – Reps)

PART 1

AMRAP 8min

3 Cluster 60/40kg

9 Deadlift

9/6cal Bike or Ski

Rest approx 2min

PART 2

AMRAP 8min

200m Run

12 SA KB Hang Snatch (6R,6L) @ heavy