CrossFit JAK Elite – CrossFit

Warm-up

Weightlifting

25 Mins

Front Squat (3 x 2 @ 100%)

Warm Up Sets

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×3 @ 75-80%

1×2 @ 80-90%

1×1 @ 95%

* 1:30 to 3mins rest between working sets

Metcon

Metcon (5 Rounds for time)

Every 3:30mins x 5 Rounds

7 Deadlifts (80/60kg)

20 Alternating Jumping Lunges

7 Deadlifts (80/60kg)

200m Run