CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
20 Walking Lunges
10 Seated Cuban Press with fractional plates
5 Vertical Jumps with soft landing
Strength
Split Jerk (3×2 at 8.5RPE across)
**Should have 1-2 reps left in the tank with perfect form. Aiming for slightly heavier than last week
Metcon
Metcon (Time)
For time:
40/30cal Row or Bike
400m Run
21 Deadlifts (110/75kg)
30/22 Cal Row or Bike
600m Run
15 Deadlifts
25/15 Cal Row or Bike
800m Run
9 Deadlifts
**20min Cap