CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
2min Wrist Flow
1min Prone Shoulder Touches
1min 90/90 Bear Sit Transition
12 Air Squats with varied stance
8 Single Arm DB Arnie Press
**On the 4min for 16min. Rest as needed between movements, as long as each set of Back Squats starts about every 4min.
Focus on driving up fast out of the back squats. The load should be moderatley challenging.
Back Squat (5 Reps @75%)
DB Floor Press (10 Reps @ heavy)
Metcon (AMRAP – Rounds and Reps)
15 Shoulder to Overhead 70/45kg
15 Shoulder to Overhead 60/40kg
15 Shoulder to Overhead 45/30kg