CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

90/90 Bear Sit

1 Length Lateral Shuffle

10 Goblet Squat with Pause

8m Duck Walk


A1: Back Squat (Work up to a set of 10 with 2 reps in reserve)

**More weight or reps than last week

A2: Handstand (Hold against wall 10-25sec)


B1: Dips (3 x challenging sets)

*Or Diamond Push-ups

B2: Bulgarian Split Squats (3×10-12)

**More weight or reps than last week


Metcon (Time)

For time:

3 rounds:

200m Run

7 Devils Press 22.5/15kg

**straight into

3 rounds:

200m Run

12 Burpees


Rope Pull’s/Rope Climbs/Legless Rope Climb/Peg-board Acsents


For Quality

*Choose 1 of the above