CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

**Head, shoulders, knees, toes, cone game

1-2 Wall Walks

Strength

Push Press (Build up to 1×6 @9RPE)

Metcon

Sam’s Naughty 40 WOD (Time)

With a Partner Complete:

40 Deadlifts 80/60kg

40 MB Partner Sit-ups 9/6kg

40 Box Jumps

40 Power Cleans 50/35kg

40 Box Jumps 24/20″

40 MB Partner Sit-ups 9/6kg

40 Deadlifts

** Every 4min have a chat & Run 400m with your partner

EXTRAS

10-8-6–4-2

Pistol Squats

Strict Pull-ups or weighted