CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

In any order:

200m Row

200m Run

600m Bike

Then, perform approx 2×5 warmup reps on each of the other movements

Skill

** Kipping

** TTB Progressions

Metcon

Metcon (AMRAP – Reps)

On the Minute you work then rest for 30 sec (3 rounds)

Score is total reps+cals

1. Max Cal Row

2. Rest (30 Sec)

3. Max Wall Balls 9/6kg

4. Rest (30 Sec)

5. Max Cal Bike

6. Rest (30 Sec)

7. Max TTB

8. Rest (30 Sec)