CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
10m Spiderman Lunge
10 Cuban Press
10 Weighted Dislocations
10 x OH Squat + Press Behind Neck with Dowel
Overhead Squat (1RM)
Work up to a quality single with good form
Option to do Front Squat if OH Squat is still developing.
Metcon (AMRAP – Reps)
Team of 4
1 on Bike
1 on Rower
1 on Double Unders
1 on Rest
15min to accumulate max cals. Every time you rotate off Rower, complete 40 Double Unders before resting. Must complete at least 10cal before rotating.
Score it team total at the end.
Can also be done in a team of 3 with no rest station for extra challenge.