CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Banded Good Mornings

10 S/L RDL

10 Wall Angels

STRENGTH

Deadlift

1×3 @7.5RPE

3×5 @85% of above

(slightly more than last week)

Reset at the bottom of each rep

Handstand Push-ups (10 x 1 Slow Negatives )

OR

5 x 3-5 TEMPO 3X12

Metcon

Metcon (Time)

15 Pull-ups

30 Back Squats

15 Pull-ups

25 Power Cleans

15 Pull-ups

20 Thrusters

60/40kg