CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Cuban Press

30sec Filly Carry each way

15 Abmat Sit-ups

Strength

A1: Shoulder Press (Work up to a set of 10 with 0-1 reps in reserve)

**More weight or reps than last week

A2: Hanging Knee Tuck (20-40sec)

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B1: Barbell Bicep Curls (3×10-13)

**More weight or reps than last week

B2: DB Skullcrushes (3×10-13)

**More weight or reps than last week

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

EXTRAS

EMOM x 9min

1. Sled Push/Pull

2. 30sec Bike Sprint

3. 10 Burpee BJ