CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

1 Length Duck Walk

1 Length Lateral Shuffle

10 Goblet Squats

10 Scap Pull-ups

*Low Ring Shoulder/Chest mobs

*Couch Stretch

STRENGTH

Front Squat

6 Reps @ 60%

6 Reps @ 65%

Then

6 x 2 Reps @ 70%

Chest-To-Bar Pull-ups (8 x submax)

Record total reps.

Keep all reps smooth and pick manageable numbers

Work 8 sets, aiming for CTB or as high as possible.

Metcon

Metcon (Time)

Buy-in: 800m Run

Directly into 3 Rounds:

30 KB Swings

20 Alt Pistol Squats

10 Devils Press 22.5/15kg