CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
10m Spiderman Lunge
10 Weighted Dislocations
10 Banded Pull Aparts
10 x OH Squat + Press Behind Neck with Dowel
Strength
Overhead Squat (Work to to a set of 2 at 8RPE)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
15 Box Jumps
12 HSPU
200m Run
EXTRAS
4 Rounds:
100m Farmers Carry
60sec Sled Push
1-2 Legless Rope Climbs