CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
60sec OH Plate Walk
8 Plate OH Sit-ups
10/1010 T,Y,I’s
Strength
Push Jerk (8-6-4-2)
On the 3min for 12min
*TnG, Squat Clean first rep
Start light (approx 60%1RM) and working up to heavier than last week’s 4
Metcon
Metcon (AMRAP – Rounds)
Work for 20min at 7-8RPE
400m Run
30 Single Arm Russian KB Swings 24/16kg (15L, 15R)
30sec Plank
EXTRAS
4 x 8 (Moderate load)
BB Bent Over Rows
BB Box Step-ups (reps e/s)