CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
5 Goblet Bear Sit Transitions
10m Spiderman Crawl
20 Hollow Rocks
Strength
Back Squat (4×4 @8RPE across)
We will be increasing 0.5 each week for 3 weeks
Metcon
Metcon (Time)
For time:
50/42cal Row or Bike
40 KB Swings 24/16kg
30 Thrusters 40/30kg
20 CTB
10 Devils Press 22.5/15kg
EXTRAS
Tabata 20sec on / 10sec off X 16
Burpee Rig Touch
Double Unders
*Alt for max reps