CrossFit JAK Elite – CrossFit

Metcon (No Measure)

Warm up

200m run

5 Wall Ball Cleans

Emu walk

10 BW squats

2 x 15 min AMRAP

In pairs P1 does DB while P2 Plank Holds, At the end of each round both do 5 Burpee’s-Swap

12 DB Dead Lift 22.5kg/15kg

9 DB Hang Squat Cleans

6 DB Push Press


4 Min rest-Swap

Shared reps

30 cals

30 Wall Ball Cleans

200m Med ball run