CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

200m Run

1 Length Lateral Shuffle

10 Twisting Bears

10m Duck Walk

*Banded Hip Flexor Stretch


Front Squat (5×3)

On the 3min for 15min

*starting light and work up to heavier than last week’s 4’s. Approx 85-90% 1RM


1 quality set of HSPU or Box HSPU or Pike HSPU in between each set of Front Squats. Aim to accumulate more in total than last week


Metcon (AMRAP – Reps)

AMRAP 8min

8 Lateral Burpees over DB’s

8 Dual DB Power Cleans

8 Dual DB Walking Lunges

**Straight into

AMRAP 4min

4 Lateral Burpees over DB’s

4 Dual DB Power Cleans

4 Dual DB Walking Lunges



3-4 Rounds:

10 e/s Kettlebell S/L Deadlifts 28/20kg

8 Renegade Row 25/17kg