CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min Bike/Ski/Row/Run

1 Length Lateral Shuffle

1 Length Banded Monster Walk

10 Scap Pull-ups

Weightlifting

Front Squat (3 x 4 @ 90%)

Week 4 of our squat program! Don’t forget to log your weights in Wodify

2 Push Press + 1 Push Jerk (Every 90sec’s x 5)

Add weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

16 DB Snatches (22.5/15kg)

15/12 Calories Bike/Row/Ski

16 DB Reverse Lunges

9 C2B Pull-ups or 5 Bar MU’s