CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

In any order:

1min Bike

1min Row

200m Run

Then setup equipment and do approx 5 warmup reps on each

Skill

KB Swings

Goblet Squat

TTB

Metcon

Metcon (AMRAP – Reps)

AMRAP 7min

800m Run Buy-in

Then AMRAP

16 KB Swings 24/16kg

16 Goblet Squats

Until the 7min

2min Rest

AMRAP 7min

50/40cal Bike Buy-in

Then AMRAP

12 Wall Balls

10 Snatches 40/30kg

Until the 7min

2min Rest

AMRAP 7min

50/40cal Row Buy-in

Then AMRAP

8 TTB

8 Burpees

Until the 7min