CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

10m Spiderman Lunge

10 Cuban Press

10 Weighted Dislocations

10 x OH Squat + Press Behind Neck with Dowel

Strength

Overhead Squat (1RM)

Work up to a quality single with good form

Option to do Front Squat if OH Squat is still developing.

Metcon

Metcon (AMRAP – Reps)

Team of 4

1 on Bike

1 on Rower

1 on Double Unders

1 on Rest

15min to accumulate max cals. Every time you rotate off Rower, complete 40 Double Unders before resting. Must complete at least 10cal before rotating.

Score it team total at the end.

Can also be done in a team of 3 with no rest station for extra challenge.