CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60sec Double Unders or Plate Jumps

10 Twisted Bears

10 Reverse Lunge to kick

STRENGTH

4 Rounds:

1. S/L RDL w DB or Plate x 10

2. S/A Bentover Row x 10-15 e/s

3. Wall Sit or Goblet Squat Hold x 60sec

(15min Cap)

Metcon

Metcon (AMRAP – Reps)

On the 3min for 15min

10 MB or S/A DB Man-makers (Burpee, Squat Clean, Thruster)

24 Plate G2OH

Max Sit-ups until the 3min