CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds

30sec Prone Shoulder Taps

30sec Supine Partner Med Ball Chest Pass

Strength

Floor Press (Work up to a set of 4 at 9RPE)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

EXTRAS

30-20-10

Cal Bike

GHD Sit-ups

Pistol Squats