CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds
30sec Wrist Flow
10 Wall Angels
10 Weighted Dislocations
*60sec shoulder stretch on rings
Strength
Push Press (Work up to a set of 6 @ 8RPE)
**Should have at least 2 reps left in the tank with perfect form
DB Bent Over Rows (4 x 6 @8RPE)
*SUPERSET*
Metcon
Metcon (No Measure)
EMOM 20min
1. 3-5 Bar Muscle Ups or 5-10 CTB
2. 10 Dual DB Hang Squat Cleans 22.5/15kg
3. 10 Burpee Box Jumps
4. Rest