CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

6min AMRAP

7 Russian KB Swings

5 KB RDL’s e/s

3 Inch worm to Push-up

STRENGTH

Deadlift

1×3 @7RPE

then…

3×5 @85% of above

*Reset at the bottom of each rep

Handstand Push-ups (*STRICT*)

Max Reps Unbroken

Scale: Pike from box

*note down your scaling – e.g. Pike from box on knees + 1 ab-mat

or Pike from box on toes + 1 thin mat

Metcon

Symmetry (Time)

400m Run

30 Single Arm DB Snatch 22.5/15kg

400m Run

20 Single Arm DB Clusters

400m Run

10 Single Arm OH Squat

*16min Cap

Alternate reps on Snatch; alternate every 3 reps on the Cluster; alternate every 5 Reps on the OH Squat.