CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
1 Length Duck Walk
1 Length Lateral Shuffle
10 Goblet Squats
10 Scap Pull-ups
*Low Ring Shoulder/Chest mobs
*Couch Stretch
STRENGTH
Front Squat
6 Reps @ 60%
6 Reps @ 65%
Then
6 x 2 Reps @ 70%
Chest-To-Bar Pull-ups (8 x submax)
Record total reps.
Keep all reps smooth and pick manageable numbers
Work 8 sets, aiming for CTB or as high as possible.
Metcon
Metcon (Time)
Buy-in: 800m Run
Directly into 3 Rounds:
30 KB Swings
20 Alt Pistol Squats
10 Devils Press 22.5/15kg