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)
21-18-15-12-9-6-3
Wallball 9/6kg
*In between sets(on the – )complete 2 Cleans 80/55kg