CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Abmat Pizza Game
https://www.youtube.com/watch?v=aoyHGSNKwQ0
Strength
Strength Endurance circuit
Pick numbers that are challenging but you can sustain each round. Does not have to be unbroken.
Focus on quality over intensity
EMOM 12min
1. 12 DB Lunges @ heavy
2. 5-20 HSPU
3. 10-15 Ring Rows
4. 20-30 Hollow Rocks
Metcon
Metcon (AMRAP – Rounds)
With a partner, going round-for-round
AMRAP 15min
3 Power Clean 60/40kg
3 Front Squat
3 Push Jerk
9 TTB