CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

100m Run

10 Single Leg RDL

8 SA KB Suitcase Deadlift

30sec Suitcase Carry

Strength

A: Deadlift (Work up to a heavy set of 7)

*Leave 1-2 reps in reserve (8.5RPE)

*Same load as last week, but adding one more rep

B1: DB Bent Over Rows (3×9-11)

B2: Dual KB or Goblet Squats (@2211 tempo 3×7)

*Same load as last week, but adding one more rep

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12min

8 Burpee Box Jumps

10 CTB/Pull-ups/Ring Row

200m Run

EXTRAS

Single Leg Standing Calf Raise on box/step

3×15

Single Leg RDL 3×15

GHD Glute-Ham Raise 3×15