CrossFit JAK Elite – CrossFit

Metcon (Time)

Part 1:

21-18-15-12-9-6-3

G2OH

Lunges (Front Rack)

V-ups

*50 Dubs between

Part 2:

10-9-8-7-6-5-4-3-2-1

Deadlift

Strict Press

Squat Clean

*100m Run between

Use a pair of Dumbbells, Kettlebells, Barbell, Sandbag or a combination of all the above.

As a guideline (if you are using multiple weights) the deadlift should be heaviest, the press second heaviest & the squat clean the lightest.