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

SA DB OH Walking Lunge

3×10 each arm @ heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

Groups of 3 (or 2 for Rx+)

*One person running 200m while the others work through the AMRAP, one person working at a time. Particion anyhow. Take turns on the 200m Run.

AMRAP 25min

20 CTB

30 Cal Bike or Rower

40 Dual DB Clean & Press 22.5/15’s

50 Wall Balls 9/6kg

EXTRAS

14*12*10*8*6*4*2 Pistol Squats

*Front Support walk on sliders in between sets (2 Lengths of green)