CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds

12 Banded goodmornings

12 Deadbugs

12 Hollow Rocks

**Banded Hammy Stretch

Strength

Deadlift (TnG 8-6-4-2)

On the 3min for 12min

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

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12min

6 CTB

9 Power Clean 50/35kg

12 Wall Balls

EXTRAS

20-16-12-8

GHD Sit-ups

Pistol Squats