CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row, then…
2 rounds
10m Spiderman Crawl
20m OH KB Carry (each arm)
Strength
A: Back Squat (Work up to a set of 8 at 9RPE)
B1: Overhead Squat (3 x 8)
*Slightly heavier or 1 more rep than last week
B2: Bent Over Row (4 x 8)
*Slightly heavier or 1 more rep than last week
Metcon
Metcon (Time)
15-13-11-9-7-5-3
KB Snatch (each side) 24/16kg
Wallballs 9/6kg
Pull Ups