CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run, then…

2 rounds

30sec Wrist Flow

10 Wall Angels

10 Weighted Dislocations

*60sec shoulder stretch on rings


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)



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