CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

1 Length Lateral Shuffle w skills band

10 Banded Lat Pull-down

2 x 10-15sec Bottom of Dip Hold

*1min of Box Tri Stretch + Handcuff Stretch


SKILLS – Muscle Ups/Transition, Wall Walks

Within approx 10min


3 rounds for quality

60sec Muscle Ups or Low Ring Transitions

1-3 Wall Walks

12 Split Jumps (add light DB’s for extra challenge)


Metcon (Time)

For time:

70 Single DB OH Walking Lunges

50 Single Arm DB Hang Clusters

30 Box Jump Overs 30/24inch

10 Burpee BMU or CTB

Rx 22.5/15kg

Rx+ 30/22.5kg