CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
200m Run……
2 Rounds
90/90 Bear Sit Transition *2 Mins
2 Lengths Band Shuffles
8 e/s Single Leg DL- Light
2 Lengths Emu Walk
Weightlifting
Back Squat (3 x 8 @ 75%)
1a): Bulgarian Split Squats (3 x 14)
14 reps on ea leg
1b): Barbell Roll-outs (3 x 10)
Metcon
Bergeron Beep Test (AMRAP – Rounds and Reps)
EMOTM for as long as possible:
7 Thrusters (35/25)
7 Pull-ups
7 Burpees
*Min working requirement – 10 minutes.
Count your full rounds & reps (If you dropped off at pull-ups in 5th round your score = 4 Rds + 7 Thru + 3 P-up) If you fall behind on reps and get NO BREAKS immediately drop to 6,6,6, then 5,5,5 & continue to drop if need be.