CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Med Ball Run

2 rounds:

10 DB Bent Row with 2sec pause at top

5 Prone Shoulder CARS

Skill

** Rowing Tech

Metcon

Metcon (AMRAP – Reps)

Teams can start on either part 1 or 2.

PART 1

AMRAP 16min

Going round-for round with a partner

300m Row or 15/10cal Bike

Rest 4min

PART 2

AMRAP 16min

Going round-for round with a partner

8 Dual DB Power Cleans 22.5/15kg

12 Wall Balls