CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

2 Rounds:

200m Run

10 x Goblet Squats

15 x KB Swings

2 Lengths Waiters Walk (ea side)

* Hip Openers / Scorpion Stretch

Strength & Skill

Jerk Technique (10 Minutes)

Deadlift x3 reps @70-80% focus on speed and position NOT WEIGHT!

10 Mi: Metcon (AMRAP – Rounds)

10 Minute AMRAP

5cal Bike/ Row

10 Burpee Over KB

15 Goblet Squats (16(12)/10(8)