CrossFit JAK Elite – CrossFit
Metcon (AMRAP – Rounds and Reps)
1) 15min AMRAP
Partner A completes 1 round of:
15 KBS 24/16kg
10 Burpees
5 G2OH 60/40kg
Partner B performs:
Max Wall Ball Shots (9/6kg)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
2) 15min AMRAP
Partner completes :
3 Man makers
5 Burpee Pull-ups
9 SDLHP
Partner B performs max Plate Sit-ups. Partners rotate each red until team completes
**200 Plate Sit-ups
Continue AMRAP for 12min – 1 working at a time
**800m Run Cash-out