CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
60sec Double Unders or Plate Jumps
10 Twisted Bears
10 Reverse Lunge to kick
STRENGTH
4 Rounds:
1. S/L RDL w DB or Plate x 10
2. S/A Bentover Row x 10-15 e/s
3. Wall Sit or Goblet Squat Hold x 60sec
(15min Cap)
Metcon
Metcon (AMRAP – Reps)
On the 3min for 15min
10 MB or S/A DB Man-makers (Burpee, Squat Clean, Thruster)
24 Plate G2OH
Max Sit-ups until the 3min