CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

5 Inch worm to hip openers

10 Scap Pull-ups

15 Air Squats

Skill

**Rope Climbs**

Metcon

Metcon (Time)

Pair up to complete for time:

30 cal bike

30 wall over burpees

4 Rope Climbs or 20 Rope pulls

30 wall over butpees

30 cal bike

*15min Cap

Chipper For Cals (AMRAP – Reps)

8min Running Clock

50m Sprint to Medball

5 MB squats every 10m

50m Ball Run

50m Sprint

50 Ab Mat Situps

RAT – complete max cals on the rower