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 HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

Start on any of the following 3 AMRAPs and rotate down the list

AMRAP 7min

200m Run

20 DB Snatch 22.5/15kg

1min Rest

AMRAP 7min

5 Pull-ups

10 HSPU

15 Air Squats

1min Rest

AMRAP 7min

16 Wall Balls

8 Box Jump Overs 30/24inch