CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
In any order:
200m Row
200m Run
600m Bike
Then, perform approx 2×5 warmup reps on each of the other movements
Skill
** Kipping
** TTB Progressions
Metcon
Metcon (AMRAP – Reps)
On the Minute you work then rest for 30 sec (3 rounds)
Score is total reps+cals
1. Max Cal Row
2. Rest (30 Sec)
3. Max Wall Balls 9/6kg
4. Rest (30 Sec)
5. Max Cal Bike
6. Rest (30 Sec)
7. Max TTB
8. Rest (30 Sec)