CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2min 90/90 Bear Sit Transitions

2×15 Single Leg Glute Bridges

then start building up gradually on Back Squat


A: Back Squat (10 RM @8RPE)

*Will be increasing by 0.5RPE next week and week after

B1: Bulgarian Split Squats (3 x 10)

B2: DB Curl + Strict Press (3 x 10)


Metcon (Time)

5 Rounds

10 Pistol Squat

8 Clean & Jerk 60/40kg

6 Front Squat

4 C2B