CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row
2 rounds:
1 Length Lateral Shuffle
1 Length Lizard Crawl
12 Cossacks
Strength
Back Squat (1RM)
Suggested build-up:
1×8-10@ 30-40%
1×4@ 50-60%
1×2@ 60-70%
1×1@75-80%
1×1@80-85%
1×1 @85-90%
1×1@90-95%
1×1@100% or greater
Metcon
Metcon (Time)
5 rounds for time:
5 Burpee Box Jump Overs 24/20″
10 HSPU
15 KB Swings 32/24kg
200m Run