CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

200m Run

2 Lengths Bear Crawls

5 Walk Outs To Hip Openers -e/s

2 Lengths Band Shuffles

10 Goblet Squats

8 BB Lunge + 8 Squats 60/40kg (8 + 8)

Every 2EMOM x 5
*4 Lunges e/s

Squat and Lunge are in Back Rack Position

Metcon (AMRAP – Rounds)

3 x 7 Min AMRAP * 2 Min Rest in between

7 Min AMRAP

150m Run

15 Wall Balls

5 C2B/Pull Ups

7 Min AMRAP

15/10 Cal Row

14 DB Snatch 22.5/15kg

5 Hand Release Push Ups

7 Min AMRAP

15/10 Cal Airdyne/Ski

12 Burpees

5 V-Snaps