CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Twisting Bears

10m Duck Walk

1 Length Banded lateral shuffle

10 SL Deadlift e/s

Strength

Front Squat (Work to to a set of 2 at 8RPE)

*Should have 1-2 reps left in reserve with perfect form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP:

18 Dual DB S2OH 22.5/15kg

18 TTB

24 Single DB Snatch 22.5/15kg

18 TTB

36 Dual DB Front Rack Walking Lunge 22.5/15kg

18 TTB

15min cap

EXTRAS

Hollow Rocks

40-30-20-10

Wall Walks

4-3-2-1