CrossFit JAK Elite – CrossFit

Warm-up (No Measure)

200m Run

2 Rounds

2 Lengths walking lunges

1 Length duck walk

5 Open book stretch each side

2 Length side shuffles with band

30 Sec bottom of squat hold

Front Squat (1RM)

20 Mins to work up to 1RM. Please make sure you log your weights into Wodify

Metcon (Time)


Wallball 9/6kg

*In between sets(on the – )complete 2 Cleans 80/55kg