CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Bike/Row/Ski
2 rounds:
60sec Kano Hip Complex
10m Goblet Duck Walk
Strength
Back Squat (2×10 @8.5RPE across)
**We will be increasing 0.5 each week
Reverse Flyes (3×13-16)
**add more reps to last week
Metcon
Metcon (AMRAP – Reps)
PART 1
AMRAP 8min
3 Cluster 60/40kg
9 Deadlift
9/6cal Bike or Ski
Rest approx 2min
PART 2
AMRAP 8min
200m Run
12 SA KB Hang Snatch (6R,6L) @ heavy