CrossFit JAK Elite – CrossFit
Warm-up
Weightlifting
25 Mins
Front Squat (3 x 2 @ 100%)
Warm Up Sets
1×5 @ 50%
1×5 @ 60%
1×3 @ 70%
1×3 @ 75-80%
1×2 @ 80-90%
1×1 @ 95%
* 1:30 to 3mins rest between working sets
Metcon
Metcon (5 Rounds for time)
Every 3:30mins x 5 Rounds
7 Deadlifts (80/60kg)
20 Alternating Jumping Lunges
7 Deadlifts (80/60kg)
200m Run