CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Row :1min arms and body only / 1min normal full stroke
1min 90/90 Bear Sit Transitions
2 rounds
30m Dual KB Front Rack Carry @ light
8 Dual KB Front Squats
Strength
Clean (3×2 at 8RPE across)
**Should have 2-3 reps left in the tank with perfect form
Metcon
Metcon (Time)
At the 0:00
3 Rounds:
12/10 Cal Row
8 OHS 50/35kg
6min Cap
At the 7:00
3 Rounds:
200m Run
8 Back Squats
6min Cap
At the 14:00
3 Rounds:
10 Burpees
8 TTB
6min Cap