CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10m Lizard Crawl

12 Banded Goodmornings

10 Air Squats with 1sec pause in bottom

Strength

Back Squat (3×4 @8.5RPE across)

We will be increasing 0.5RPE again next week

Metcon

Metcon (Time)

3 rounds for time:

3 Rope Climbs

15 Burpees

400m Run

EXTRAS

3 Rounds:

30 Heavy Russian KB Swings

15 DB Flys

10 Bularian Split Squats e/s