CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

300m Run, Ride or Row

2 Rounds

5 Walkouts to hip opener ES

10 DB Goblet Squats-2 Sec pause at bottom

2 Lengths band shuffles

2 Length Bear Crawls

Back Squat (1RM)

20 Minutes to work up to 1RM. Make sure you log your weights into Wodify

Metcon (Time)


21 Thrusters 40/27.5kg

21 Pull Ups

400m Run

15 Thrusters

15 Pull Ups

600m Run

9 Thrusters

9 Pull Ups

800m Run