CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
1 Length Lateral Shuffle
12 Hollow Rocks
12 Air Squats with 1sec pause in bottom
Strength
Back Squat (Work up to a set of 2 at 9RPE)
**Aiming for slightly heavier than last week
Metcon
Metcon (Time)
2 rounds for time:
20 Deadlift 100/70kg
20 HSPU or Dual KB Push Press 16/12kg
600m Run