CrossFit JAK Elite – CrossFit
Happy 40th Em Fitzy!!
Warm-up
Warm-up (No Measure)
2 rounds
30sec Prone Shoulder Taps
20sec Hollow Hold
10m Duck Walk
2 rounds
5 Clean Pull
5 Muscle Clean
5 H.Clean
5 FS
Strength
P.Clean + H.Clean + Front Squat (Work up to a Max )
Metcon
Metcon (AMRAP – Reps)
6min AMRAP
12/10 Cal Bike
12 Thrusters 40/30kg
6min AMRAP
12 C2B Pull-ups
6 Burpee Box Step Overs 22.5/15kg
6min AMRAP
12/10 Cal Row
12 HSPU
EXTRAS
5-4-3-2-1
TGU e/s
Wall Walks