CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
30sec DB OH / Front Rack Carry Combo (each side)
20sec Hollow Hold
10 Goblet Cossacks
Strength
3 unbroken sets @ challenging load
6-10 DB Hang Squat Clean
6-10 DB Push Press
Rest as needed between sets
Metcon
Metcon (Time)
PART 1
Round-for-round with a partner
5 rounds each
12/10cal Bike
15 Dual DB Deadlift 22.5/15kg
15min cap
Rest 3min
PART 2
Round-for-round with a partner
5 rounds each
15/12cal Row
10 TTB
15min cap
EXTRAS
20-15-10
GHD Sit-ups
KB Side Bends
Hollow Rocks