CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30sec DB OH / Front Rack Carry Combo (each side)

20sec Hollow Hold

10 Goblet Cossacks

Strength

3 unbroken sets @ challenging load

6-10 DB Hang Squat Clean

6-10 DB Push Press

Rest as needed between sets

Metcon

Metcon (Time)

PART 1

Round-for-round with a partner

5 rounds each

12/10cal Bike

15 Dual DB Deadlift 22.5/15kg

15min cap

Rest 3min

PART 2

Round-for-round with a partner

5 rounds each

15/12cal Row

10 TTB

15min cap

EXTRAS

20-15-10

GHD Sit-ups

KB Side Bends

Hollow Rocks