CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10 Leg Swings e/s
10 Deep Squat Holds (holding rig)
1 Length lateral side shuffle
8 Scap Pull-ups
*Couch stretch
STRENGTH
Front Squat (6 x 4 @80%)
Strict Pull-ups (Max Unbroken Set)
**TEST**
Metcon
Metcon (Time)
4 sets each, going round-for-round with a partner*
8 Clean and Jerks 60/40kg
8 Jump Squats
8 Bar Facing Burpees
2:00min cap per round