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


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