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