CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

200m Jog

6 Strict Burpees

8 Prone Dowel pass-throughs


A: Bench Press (Work up to a set of 8)

*Aim for slightly more than last week,

B1: Overhead DB Walking Lunges (4 x 12)

*Switch arms each round

Hammer Curls (3 x 8)


Metcon (Time)

50 Burpees for time

EMOM 8 DB Power Cleans 22.5/15kg

*Start with the DB Power Cleans