CrossFit JAK Elite – CrossFit


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


Spend 7-10min working on kipping PU/CTB/BMU progressions

~ 3 groups depending on ability

GROUP 1 (dont have a strict pull-up)

*3 sets

10 Kip Swings

5 Ring Rows

GROUP 2 (have at least 1 quality strict pull-up)

*Kip swing prac, into 3 small sets of kip/butterfly PU/CTB

GROUP 3 (have BMU competent)

*3-5 sets of 3-5 Bar Muscle Ups


Metcon (AMRAP – Reps)

On the min for 18min (3 rounds)

Score is total reps+cals

1. Max Cal Row or Bike

2. Rest

3. Max Dual DB Clusters 22.5/15kg

4. Rest

5. Max Burpee Box Jumps 30/24inch

6. Rest