CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

5 Goblet Bear Sit Transitions

10m Spiderman Crawl

20 Hollow Rocks

Strength

Back Squat (4×4 @8RPE across)

We will be increasing 0.5 each week for 3 weeks

Metcon

Metcon (Time)

For time:

50/42cal Row or Bike

40 KB Swings 24/16kg

30 Thrusters 40/30kg

20 CTB

10 Devils Press 22.5/15kg

EXTRAS

Tabata 20sec on / 10sec off X 16

Burpee Rig Touch

Double Unders

*Alt for max reps