CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

30sec each way lateral med Ball Pass with partner

10 Thuster-pass with medball


Within approx 10min


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