CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

200m Run…

Shoulder CARS- Coach to lead 2 x 1 Min each side

2 rounds with fractionals:

10 Cuban Rotations

10 Reverse Flyes

Push Press (1RM)

10 Mins to work up to 1RM. Please make sure you log your weights into Wodify

Push Jerk (1RM)

10 Mins to work up to 1RM. Please make sure you log your weights into Wodify

Metcon (AMRAP – Rounds and Reps)

Partner Up! Share Reps

18min AMRAP

200m Ball Run

30 Burpees

30 SDHP 40/27.5kg

30 Push Press

30 Cal Row/Ride/Ski

Cash Out: Accumulate 2 mins plank hold