CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds:
12 Deadbugs
12 Banded Good Mornings
12 Air Squats with 1sec pause in bottom
1 Length Lateral Shuffle
Strength
Back Squat (Work up to a set of 2 at 8.5RPE)
**Should have at least 1 rep left in the tank with perfect form. Aiming for slightly heavier than last week
Metcon
Metcon (Time)
5 rounds for time:
10 Burpee Box Jumps
10 Dual DB Power Cleans 22.5/15kg
10 Alternating Dual DB Thrusters
15min cap