CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Double Unders

15 Banded Good Mornings

8 Cuban Press

8 Goblet Squats w pause

STRENGTH

Back Squat (3×5 @80%)

Press Complex (3 x 3+3 at moderate)

3 Behind Neck Strict Press + 3 Behind Neck Push Press

Metcon

Metcon (AMRAP – Reps)

E2MOM – 3 Rounds:

6 x DB Thrusters (22.5/15kg)

10 x Alt DB H.Snatch to OH Lunge

MAX Burpees

*Rest 1min

E2MOM – 3 Rounds:

8 x MB Cleans 9/6kg

10 x Wall Balls

MAX Double Unders

*Rest 1min

E2MOM – 3 Rounds:

15 x KB Swings 32/24kg

MAX Sit-ups