CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Med Ball Run
2 rounds:
10 DB Bent Row with 2sec pause at top
5 Prone Shoulder CARS
Skill
** Rowing Tech
Metcon
Metcon (AMRAP – Reps)
Teams can start on either part 1 or 2.
PART 1
AMRAP 16min
Going round-for round with a partner
300m Row or 15/10cal Bike
Rest 4min
PART 2
AMRAP 16min
Going round-for round with a partner
8 Dual DB Power Cleans 22.5/15kg
12 Wall Balls