CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Lizard Crawl

12 Banded Goodmornings

10 Air Squats with 1sec pause in bottom

Strength

Back Squat (Work up to a set of 4 at 9RPE)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

8 Hang Power Snatch 40/30kg

10 TTB

12 Burpees Over Bar

EXTRAS

4 Rounds

60sec Heavy Sled

6 Heavy SB Over Shoulder

Rest 1min between sets