CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
In any order:
1min Bike
1min Row
200m Run
Then setup equipment and do approx 5 warmup reps on each
Skill
KB Swings
Goblet Squat
TTB
Metcon
Metcon (AMRAP – Reps)
AMRAP 7min
800m Run Buy-in
Then AMRAP
16 KB Swings 24/16kg
16 Goblet Squats
Until the 7min
2min Rest
AMRAP 7min
50/40cal Bike Buy-in
Then AMRAP
12 Wall Balls
10 Snatches 40/30kg
Until the 7min
2min Rest
AMRAP 7min
50/40cal Row Buy-in
Then AMRAP
8 TTB
8 Burpees
Until the 7min