CrossFit JAK Elite – CrossFit
Warm-up
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
EXTRAS
20 Min AMRAP
60 Pull Ups
50 KB Swings 24/16kg
40 Deadlift 80/55
30 Burpees
20 HSPU
200m Run