CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run, then…

2 rounds

60sec Wrist Flow

1 Length Bear Crawl

10 Single Arm DB Strict Press


Push Press (Work up to a set of 6 at 9RPE)

**Should have 1 rep left in the tank with perfect form

Superset with…

DB Bent Over Rows (4×6 @9RPE)


Metcon (AMRAP – Reps)

On the 3min for 15min

200m Run

4 Power Cleans 75/50kg

Max TTB until the 2min

Score is total TTB