CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Partner Med Ball Throws
30-40sec of each
Lateral
Chest Pass
Sit-up Pass
Thruster Pass
Cluster Pass
Strength
**On the 3min for 15min**
Rest as needed between movements, as long as each set of Front Squats starts about every 3min.
Focus on driving up fast out of the Front Squats. The load should be fairly comfortable.
Front Squat (5 @ approx 70%)
Single Arm DB Push Press (10 e/s @ Heavy)
Metcon
Metcon (Time)
5 rounds for time:
10 Deadlifts 100/70kg
8 Lateral Burpees over the bar