CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
6min AMRAP
7 Russian KB Swings
5 KB RDL’s e/s
3 Inch worm to Push-up
STRENGTH
Deadlift
1×3 @7RPE
then…
3×5 @85% of above
*Reset at the bottom of each rep
Handstand Push-ups (*STRICT*)
Max Reps Unbroken
Scale: Pike from box
*note down your scaling – e.g. Pike from box on knees + 1 ab-mat
or Pike from box on toes + 1 thin mat
Metcon
Symmetry (Time)
400m Run
30 Single Arm DB Snatch 22.5/15kg
400m Run
20 Single Arm DB Clusters
400m Run
10 Single Arm OH Squat
*16min Cap
Alternate reps on Snatch; alternate every 3 reps on the Cluster; alternate every 5 Reps on the OH Squat.