CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Wrist Flow
1min Prone Shoulder Touches
1min 90/90 Bear Sit Transition
2 rounds:
12 Air Squats with varied stance
8 Single Arm DB Press
Strength
**On the 5min for 15min**
Back Squat (5 @ approx 80%)
Dumbbell Push Press (12 Alternating Dual)
@ HEAVY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
10 OH Squats 40/30kg
10 SDHP
10 TTB