CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Run, Ride or Row
Then Warm-up all movements & loads
Metcon (Time)
10 100m Ball Sprints
20 Sync Sprawl Balls
~ 200m Run
30 Thrusters 50/35kg
40 Power Cleans 50/35kg
~ 200m Run
50 DB Deadlifts 22.5/15kg
60 DB Squat Clean Thruster
22.5/15kg
~ 200m Run
70 Kettlebell Swings
80 Walking Lunges
~ 200m Run
90 Sync Sit-ups
100 Dubs
~ 800m Run
*40min Cap