CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Lizard Crawl

12 Banded Goodmornings

10 Air Squats with 1sec pause in bottom

Strength

Hang Clean + Front Squat + Push Jerk

10min to work up to heavy on this complex

Strength Endurance

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 Step-ups @ heavy

2. 5-20 HR Push-ups

3. 10-15 Ring Rows

4. 2-3 Wall Walks

Metcon

500m Row (Time)

Max Effort 500m Row

EXTRAS

10-8-6-4-2 Reps of:

Strict Pull-ups or Ring Rows

Seated DB Z-Press