CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

150m Run

1 Length Banded Monster Walk

10 Scap Push-ups

1 Length Front Support Walk on Slider

3 Rounds

3 Muscle Cleans

3 Clean High Pulls

4 Front Squats

4 Squat Cleans

Weightlifting

Front Squat (6 x 4 @ 80%)

Same weight as last week but you will be doing 4 reps

Strict Pull-ups (4 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

12 TTB

20/15 Cal Bike

12 Squat Cleans (60/42.5kg)

— 1 Min Rest —

7 Min AMRAP

12 HSPU

20/15 Cal Row

12 Burpee over bar