CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
30sec Wrist Flow
1 Length Bear Crawl
10 Single Arm DB Strict Press
Strength
Push Press (Work up to a set of 6 at 8.5RPE)
**Should have 1-2 reps left in the tank with perfect form
Superset with…
Bent Over Row (4×6@8.5RPRE)
Metcon
Metcon (Time)
4 Rounds
25 Wallballs 9/6kg
20 KB Swing 24/16kg
15 Box Jump 24/20