CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
2min Wrist Flow
12 Air Squats with varied stance
8 Single Arm DB Arnie Press
**On the 3min complete A&B for 15min. Rest as needed between movements, as long as each set of Back Squats starts about every 3min.
A: Back Squat (5 Reps @ approx 70%)
**Focus on driving up fast out of the back squats. The load should be fairly comfortable.
B: Single Arm DB Push Press (10 e/s @Heavy)
Metcon (AMRAP – Rounds and Reps)
Front Squats 60/40kg
Front Squats 70/45kg
Bar Muscle Ups