CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Bent Rows
10 Glute Bridges with empty bar
10 Strict Press
Strength
**Superset A&B**
A: Deficit Deadlift (3×5 @approx 70%)
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
B: DB Curl + Strict Press (3×8 @Heavy)
Metcon
Metcon (Time)
4 Rounds
100m KB or DB Farmers Walk 32/20kg
30 Sit Ups
20 Burpees
Cash Out: 1km Run