CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

1 Length Samson Stretch

20 Banded Lat Pull-downs

15 Banded Good Mornings

10 Cossack Squats

5 KB Bottoms up press (ea side)

Weightlifting

Shoulder Press + Push Press + Jerk (6 x 1)

Work up to heaviest weight

– Focusing on form

Metcon

Metcon (No Measure)

3 Rounds…. With a Partner

1st Min – Max Legless Rope Climbs 1:1

2nd Min – Sled Push 1:1

3rd Min – 100m Sprint together

4th Min – Max Sandbag over the shoulder 1:1

5th Min – 40 sec Ski Erg (both partners working)

6th Min – 10 Partner Deadlifts (150/100kg)

7th Min – 15 Synchro V-ups

8th Min – 5 Bar muscle Up’s or 10 Pull-ups each

CASH OUT: 200 Double Unders for Gaz