CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Row, Ride or Run…
2 rounds
1min Wrist Flow
1 Length Crab Walk
1 Length Lateral Shuffle
10 Goblet Squats
Strength
Front Squat (Work up to a set of 6 at 9RPE)
*Should have 1 rep left in the tank with perfect form
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups