CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
12 Barbell Lunges
2 Wall Walks
Strength
Back Squat (5×3 at 75-80% across)
Metcon
Metcon (AMRAP – Reps)
Scaled
On the 3min For 15min
10 Ring Rows
10 Power Cleans @ 35/25kg
Max Burpees till the 2nd min
On the 3min For 15min
10 Pull Ups
10 Power Cleans @ 50/35kg
Max Burpees till the 2nd min
On the 3min For 15min
10 CTB
10 Power Cleans @ 60/40kg
Max Burpees till the 2nd min