CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Run, Ride or Row, then…
2 rounds
10m Spiderman Crawl
20m OH KB Carry (each arm)
Strength
A: Back Squat (8 at 8RPE)
**Aim for slightly more than last week, but still should feel like you have at least 2 reps in the tank with perfect form. We will increase the RPE next week and the week after
B1: Overhead DB Walking Lunges (4 x 12)
*switch arms each round
B2: Bent Over Row (4 x 8)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
12 Pull-ups
9 Hang Clean + Jerk 50/35kg
200m run