CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
**Head, shoulders, knees, toes, cone game
1-2 Wall Walks
Strength
Push Press (Build up to 1×6 @9RPE)
Metcon
Sam’s Naughty 40 WOD (Time)
With a Partner Complete:
40 Deadlifts 80/60kg
40 MB Partner Sit-ups 9/6kg
40 Box Jumps
40 Power Cleans 50/35kg
40 Box Jumps 24/20″
40 MB Partner Sit-ups 9/6kg
40 Deadlifts
** Every 4min have a chat & Run 400m with your partner
EXTRAS
10-8-6–4-2
Pistol Squats
Strict Pull-ups or weighted