CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Air Squats

5 SA DB Push Press e/s

3 Hip Openers e/s

Metcon (AMRAP – Reps)

In Teams of 3, follow the leader…

12min each

A) 100m Run

10 Wall Balls

10 DB Push Press 22.5/15kg

10 DB OH Lunge

B) 40 Dubz/80 Singles

5 Clusters

5 Burpees Over Bar

C) 12/10 Cal Bike or Row

5 Bar MU or C2B

10 TTB (or double Knee raises)