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 HSPU
Metcon
Metcon (AMRAP – Rounds and Reps)
Start on any of the following 3 AMRAPs and rotate down the list
AMRAP 7min
200m Run
20 DB Snatch 22.5/15kg
1min Rest
AMRAP 7min
5 Pull-ups
10 HSPU
15 Air Squats
1min Rest
AMRAP 7min
16 Wall Balls
8 Box Jump Overs 30/24inch