CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
30sec each way lateral med Ball Pass with partner
10 Thuster-pass with medball
Gymnastics
Within approx 10min
Rx
3 rounds for quality
60sec Rope Climbs
5 Quality Strict TTB or Knee Raises
10-20sec Top of Dip Hold or Ring Push-up hold with turnout
Metcon (AMRAP – Reps)
EMOM 20min for total reps + cals
1. DB Burpee Step-ups 22.5/15kg
2. Wall Balls
3. Cals Bike/Row
4. Rest