CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

100m run

1 length emu walk

1 length duck walk

10 KB single leg DL’s

10 glute bridges

Weightlifting

Front Squat (3×8 @ 75%)

Deadlift (1 x 10)

Build up to a 10RM

*10 Min Time Cap

Metcon

Metcon (AMRAP – Rounds)

15min AMRAP

15 OHS (42.5/30)

30 DU’s

15 Dead lifts (42.5/30)

30 DU’s