CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
30 Band Pull Aparts
12m Walking Samson Stretch
Weightlifting
Push Jerk (TnG 5×5)
**Start at approx 70%1RM and builld up to 5RM
**RECORD RESULTS!!**
Metcon
Fuego (AMRAP – Reps)
Pair Up. 15min Cap. 1 works, 1 rests.
0:00-5:00min
60 Rx/50 Opens Cal Row
Max Reps Single Arm DB Hang Clean & Jerk.
5:01-10:00min
60 Rx/50 Opens Cal Row
Max Reps Single Arm Overhead Alternating Lunge.
10:01-15:00min
60 Rx/50 Opens Cal Row
Max Reps Single Arm DB Shoulder 2 Overhead.
Score = Total Reps For All Dumbbell Movements.
Cals must be completed before moving onto dumbbell movements.
Dumbbell Weight:
Rx 22.5kg/15kg
Opens 20kg/12.5kg.