CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
30 Double Unders
15 Banded Good Mornings
8 Cuban Press
8 Goblet Squats w pause
STRENGTH
Back Squat (3×5 @80%)
Press Complex (3 x 3+3 at moderate)
3 Behind Neck Strict Press + 3 Behind Neck Push Press
Metcon
Metcon (AMRAP – Reps)
E2MOM – 3 Rounds:
6 x DB Thrusters (22.5/15kg)
10 x Alt DB H.Snatch to OH Lunge
MAX Burpees
*Rest 1min
E2MOM – 3 Rounds:
8 x MB Cleans 9/6kg
10 x Wall Balls
MAX Double Unders
*Rest 1min
E2MOM – 3 Rounds:
15 x KB Swings 32/24kg
MAX Sit-ups