CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90/90 Bear Sit

10 Goblet Squat with Pause

8m Duck Walk

Strength

A1: Back Squat (Work up to a set of 10 with 3 reps in reserve)

A2: Handstand Hold (10-20sec)

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B1: Dips (3 x challenging sets)

Scale: Push-ups

B2: Bulgarian Split Squats (3×10 )

Metcon

Metcon (Time)

Work through the following at a steady pace:

4 Rope Climbs

20 Double DB Snatch (15/10kg)

200m Single Arm OH Carry 16/12kg

3 Rope Climbs

15 Double DB Snatch (15/10kg)

200m Dual KB Front Rack Carry 24/16kg

2 Rope Climbs

10 Double DB Snatch (15/10kg)

200m Dual KB Farmers Carry 32/24kg

EXTRAS

Choose one of the following

*800m Run

*2km Bike

*150 DU’s

*30 Cal Ski