CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

12 Face-down W-raise

12 KB Bent Row with pause at the top

12 Scap Pull-ups

12 Hollow Rocks

Strength

Pull-ups

Weighted Strict Pull-ups

3-5 on the 2min for 10min

or

Strict Pull-ups

1-3 on the 2min for 10min

or

Assisted Strict Pull-up + Negative

1 on the 2min for 10min

or

Ring Row

3-6 on the 2min for 10min @ challenging setting

Metcon

Metcon (Time)

For time:

400m Run

20 TTB

20 Clean and Jerks 50/35kg

400m Run

20 TTB

15 Snatches 50/35kg

400m Run

20 TTB

10 Thrusters 50/35kg

EXTRAS

TGU 5-4-3-2-1

Build to heaviest

*20 GHD Sit-ups between sets