CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

200m Run……

2 Rounds

90/90 Bear Sit Transition *2 Mins

2 Lengths Band Shuffles

8 e/s Single Leg DL- Light

2 Lengths Emu Walk

Weightlifting

Back Squat (3 x 8 @ 75%)

1a): Bulgarian Split Squats (3 x 14)

14 reps on ea leg

1b): Barbell Roll-outs (3 x 10)

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOTM for as long as possible:

7 Thrusters (35/25)

7 Pull-ups

7 Burpees

*Min working requirement – 10 minutes.

Count your full rounds & reps (If you dropped off at pull-ups in 5th round your score = 4 Rds + 7 Thru + 3 P-up) If you fall behind on reps and get NO BREAKS immediately drop to 6,6,6, then 5,5,5 & continue to drop if need be.