CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

Partner Med Ball Throws

30-40sec of each


Chest Pass

Sit-up Pass

Thruster Pass

Cluster Pass


**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 (Time)

5 rounds for time:

10 Deadlifts 100/70kg

8 Lateral Burpees over the bar