CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 Rounds:

50 Dubs or 200m Run

1 Length Duck Walk

10 Scorpion Stretch

10 Scap Pull-ups

*Box chest stretch


**Start on A or B then wipe down area before you swap

A: Floor Press (6 Reps OTM x 8)

@ 8RPE

B: Chest-To-Bar Pull-ups (8min EMOTM)

Record total reps. The goal will be to add reps/sets each week.

Keep all reps smooth and pick manageable numbers

Work 8 sets, aiming for CTB or as high as possible.


Metcon (5 Rounds for time)

On the 3min for 15min

8 Dual DB Hang Squat Clean 22.5/15kg

200m Run

35 Double Unders

*2:30 cap each round