CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Lizard Crawl

12 Goblet Squats

12 shoulder Taps in Push-up position

Strength

Pull-ups (4 x Submax)

** 2-3 Wall Walks between

Metcon

Metcon (AMRAP – Reps)

AMRAP 8min

200m Run

15 KB Swings 24/16kg

Rest 2min

AMRAP 8min

12cal Row

10 Push-ups

Rest 2min

AMRAP 8min

10/8cal Bike

8 Dual DB Thrusters 22.5/15kg