CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
10 Twisting Bears
10m Duck Walk
1 Length Banded lateral shuffle
10 SL Deadlift e/s
Strength
Front Squat (Work to to a set of 2 at 8RPE)
*Should have 1-2 reps left in reserve with perfect form
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP:
18 Dual DB S2OH 22.5/15kg
18 TTB
24 Single DB Snatch 22.5/15kg
18 TTB
36 Dual DB Front Rack Walking Lunge 22.5/15kg
18 TTB
15min cap
EXTRAS
Hollow Rocks
40-30-20-10
Wall Walks
4-3-2-1