CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

60sec OH Plate Walk

8 Plate OH Sit-ups

10/1010 T,Y,I’s

Strength

Push Jerk (8-6-4-2)

On the 3min for 12min

*TnG, Squat Clean first rep

Start light (approx 60%1RM) and working up to heavier than last week’s 4

Metcon

Metcon (AMRAP – Rounds)

Work for 20min at 7-8RPE

400m Run

30 Single Arm Russian KB Swings 24/16kg (15L, 15R)

30sec Plank

EXTRAS

4 x 8 (Moderate load)

BB Bent Over Rows

BB Box Step-ups (reps e/s)