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 (Work up to a set of 10 at 9RPE)

Reverse Flyes (3×14-17)

**add more reps to last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13min

50 Double Unders / 80 Singles

14 SA DB Hang Snatch* 22.5/15kg, alternating

200m Run

Rx+ DB Split Snatch