CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

Coach to brief flow and then use first round to warm up into it

Metcon (No Measure)

On the 4min for 24min

(2 rounds of 1:45 work, 2:15 rest)

1. 1:45 Row for cals

2. 1:45 Bike for cals

3. 400m Run for time

Athletes record results on whiteboard after each round and try to aim for negative splits


20 Min AMRAP

60 Pull Ups

50 KB Swings 24/16kg

40 Deadlift 80/55

30 Burpees


200m Run