CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

5 Inchworm to Hip Openers

1 Length Spiderman Crawl

10 Goblet Squats

Strength

Front Squat (Build up to 1×6 @9RPE)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9min

200m Run

15 Wall Balls

10 Burpees

Rest 1min

AMRAP 9min

250m Row or 10/8 Cal Bike

10 Jump Lunges

1-2 Rope Climbs or 10 Pull-ups

EXTRAS

2 x 10

Standing Arnold Press

2 x 10

DB Bent Over Row