CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
150m Run
1 Length Banded Monster Walk
10 Scap Push-ups
1 Length Front Support Walk on Slider
3 Rounds
3 Muscle Cleans
3 Clean High Pulls
4 Front Squats
4 Squat Cleans
Weightlifting
Front Squat (6 x 4 @ 80%)
Same weight as last week but you will be doing 4 reps
Strict Pull-ups (4 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
12 TTB
20/15 Cal Bike
12 Squat Cleans (60/42.5kg)
— 1 Min Rest —
7 Min AMRAP
12 HSPU
20/15 Cal Row
12 Burpee over bar