CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds
60sec Wrist Flow
1 Length Bear Crawl
10 Single Arm DB Strict Press
Strength
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
Metcon (AMRAP – Reps)
On the 3min for 15min
200m Run
4 Power Cleans 75/50kg
Max TTB until the 2min
Score is total TTB