CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

12 Banded Good Mornings

12 Deadbugs

12 Glute Bridge March

Strength

A1: Romanian Deadlift (Work up to a set of 10 with 2 reps in reserve)

**More weight or reps than last week

A2: DB Bicep Curls (3×10-12)

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B1: Single Arm DB Row (3×10-12)

**More weight or reps than last week

B2: Upright Row (S/A DB – 3×10-12)

**More weight or reps than last week

Metcon

Metcon (Time)

4 Rounds

2 Rope Climb

4 Bar Muscle Ups

6 Squat Clean 60/40kg

8 Push Jerk

200m Run

EXTRAS

3 x 12 @ 40/30kg

BB Step-ups

* 2 x : 20sec Support Hold on the rings between sets