CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
6min AMRAP
5 Goblet Squats
7 V-ups
9 KBS
*Weighted dislocations
Strength
A1: Back Squat (Tempo)
3×5 approx 60-70%
3312 tempo
A2: Strict Toes-To-Bar (3×10)
Metcon
Metcon (Time)
3 Rounds:
5 Bar Muscle Ups (or 5 C2B/5 dips)
20 Deadlifts 80/55kg
5 Bar Muscle Ups
20 Box Jumps 24/20″
5 Bar Muscle Ups
20 Cal Assault Bike or Row
*20min Cap