CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 Rounds:

10 Facedown W-Raise

10 Scorpion Stretch

10 Book Openers

5 Strict Burpee Push-ups

STRENGTH

**3 ROUNDS**

15min Cap

A1: DB Floor Press (10 Reps)

A2: Rear Delt Flyes (15 Reps)

A3: Diagonal V-Snaps (20 Reps)

Metcon

Metcon (AMRAP – Reps)

On the 5min for 20min

10 Dual DB Deadlift

8 Dual DB H.Squat Clean

6 Dual DB S2OH

4 Devils Press

8 S/A OH Lunges*

Max Reps Box Jumps/Step down 30/24″ until the 4min

Rest til 5min

*Switch arms each round