CrossFit JAK Elite – CrossFit

Happy 40th Em Fitzy!!

Warm-up

Warm-up (No Measure)

2 rounds

30sec Prone Shoulder Taps

20sec Hollow Hold

10m Duck Walk

2 rounds

5 Clean Pull

5 Muscle Clean

5 H.Clean

5 FS

Strength

P.Clean + H.Clean + Front Squat (Work up to a Max )

Metcon

Metcon (AMRAP – Reps)

6min AMRAP

12/10 Cal Bike

12 Thrusters 40/30kg

6min AMRAP

12 C2B Pull-ups

6 Burpee Box Step Overs 22.5/15kg

6min AMRAP

12/10 Cal Row

12 HSPU

EXTRAS

5-4-3-2-1

TGU e/s

Wall Walks