CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run, then…

2 rounds

15 Banded Goodmornings

15 BB Bent Row


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 (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