CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

6min AMRAP

5 Goblet Squats

7 V-ups

9 KBS

*Weighted dislocations

Strength

A1: Back Squat (Tempo)

3×5 approx 60-70%

3312 tempo

A2: Strict Toes-To-Bar (3×10)

Metcon

Metcon (Time)

3 Rounds:

5 Bar Muscle Ups (or 5 C2B/5 dips)

20 Deadlifts 80/55kg

5 Bar Muscle Ups

20 Box Jumps 24/20″

5 Bar Muscle Ups

20 Cal Assault Bike or Row

*20min Cap