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 (Work up to a set of 4 at 9RPE)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10min
8 Hang Power Snatch 40/30kg
10 TTB
12 Burpees Over Bar
EXTRAS
4 Rounds
60sec Heavy Sled
6 Heavy SB Over Shoulder
Rest 1min between sets