CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
15 Cal Ski or Row then…
2 rounds:
20 Scap Push-ups
10 Twisting Bears
15 Reverse Flyes with fractional plates
Strength
**SUPERSET**
Floor Press (4×5 @7-8RPE)
DB Bent Over Rows (4×8-12 @7-8RPE)
Metcon
Metcon (AMRAP – Reps)
AMRAP 9min (2 rounds)
90sec Bar Muasle Ups or CTB
90sec Shoulder to Overhead 60/40kg
90sec Burpees