CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
100m Run
10 Single Leg RDL
8 SA KB Suitcase Deadlift
30sec Suitcase Carry
Strength
A: Deadlift (Work up to a heavy set of 6)
*Leave 2-3 reps in reserve
*We will look to add reps next week and keep load the same
B1: DB Bent Over Rows (3×8-10)
B2: Dual KB or Goblet Squats (@2211 tempo 3×6)
Metcon
Metcon (Time)
For time:
50 TTB
100 Wall Balls
*You may partition the work anyhow and in any order, as long as you get through the reps
12min cap