CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds:

10 Cuban Press with fractional plates

12 Walking Samson Stretch

30sec Glute Bridge March

Strength

Clean

On the 2min for 10min

5-4-3-2-1

Work up to a moderate-heavy single

Metcon

Metcon (Time)

3 rounds for time

400m Run

16 Pull-ups/Ring Rows

16 SA KB S2OH 24/16kg (6R,6L)

EXTRAS

3 Rounds:

80 Double Unders

5-10 Ring Muscle Ups / Transitions or Progressions

eg. Jumping MU / feet on box or sit on band transition