CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

200m Run

10m Tall Bear Crawl

10m Spiderman Crawl

12 Cuban Press with fractional plates


Shoulder Press (2×10 @8.5RPE across)

We will be increasing 0.5 each week

Bulgarian Split Squats (3×10-12)

**add more reps or weight to last week


Metcon (Time)

For time:

50 Wall Balls

800m Run

50 Medball Cleans

*EMOM 3 C2B Pull-ups / 5 Pull-ups