CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Abmat Pizza Game

https://www.youtube.com/watch?v=aoyHGSNKwQ0

Strength

Strength Endurance circuit

Pick numbers that are challenging but you can sustain each round. Does not have to be unbroken.

Focus on quality over intensity

EMOM 12min

1. 12 DB Lunges @ heavy

2. 5-20 HSPU

3. 10-15 Ring Rows

4. 20-30 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds)

With a partner, going round-for-round

AMRAP 15min

3 Power Clean 60/40kg

3 Front Squat

3 Push Jerk

9 TTB