CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds
15 Banded Goodmornings
15 BB Bent Row
Strength
A: Deadlift (Work up to a set of 10 @9RPE)
*Aim for slightly more than last week
This is the final week of 10’s before going to 8’s next week
B1: Single Arm DB Row (3 x 10)
B2: Arnie Press (3 x 10)
Metcon
Metcon (Time)
For time:
20 OH Squat 60/40kg
600m Run
15 OH Squat 60/40kg
400m Run
10 OH Squat 60/40kg
200m Run
*Scale load to something you can do in 1-2 set each round and still hold a good pace on the run