CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row
2 rounds:
10 reps Single Leg Glute bridge
1 Length Lateral Shuffle
10 Goblet Squats
5m Duck Walk Forward and Backwards
Strength
Back Squat (Work up to a set of 4 at 9RPE)
**Should have 1 rep left in the tank with perfect form
Metcon
Shell Bells (AMRAP – Rounds and Reps)
21min AMRAP
62/42kg
4-Power Cleans 2-Squat Cleans
4-TTB 2-Strict TTB
4-HRPU 2-Wall Walks
4-Front Squats 2-Thrusters
4-Rope Climbs 2-Legless (4 Rope Pull-ups)
*On the 4min – Sprint 150m