CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Row, Ride or Ski

2 rounds:

20sec SA DB OH Carry each arm

10 Scap Push-ups

5 Broad Jumps


Push Jerk (Work up to a set of 4 at 8RPE)

*Should have at least 2 reps left in the tank with perfect form

Next week and week after we increase 0.5RPE


Metcon (AMRAP – Reps)

3 rounds for total reps:

1min Bar Muscle Up/CTB/Pull-ups

1min Burpees

1min Cal Row

2min Rest