CrossFit JAK Elite – CrossFit
Metcon (Time)
Part 1:
21-18-15-12-9-6-3
G2OH
Lunges (Front Rack)
V-ups
*50 Dubs between
Part 2:
10-9-8-7-6-5-4-3-2-1
Deadlift
Strict Press
Squat Clean
*100m Run between
Use a pair of Dumbbells, Kettlebells, Barbell, Sandbag or a combination of all the above.
As a guideline (if you are using multiple weights) the deadlift should be heaviest, the press second heaviest & the squat clean the lightest.