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

15 strokes arms only

Rest

15 strokes ams + body

Rest

15 strokes pausing @ arms + body on recovery

Metcon

Metcon (AMRAP – Reps)

Teams of 3

Teams can start on either part 1 or 2.

PART 1

Score is total cals from whole team at the end

Each team members starts on a different station

EMOM 15min

1. Max Cal Assault Bike

2. 15 KB Swings 24/16kg

3. 20 Abmat Sit-ups

Rest 2min

PART 2

Score is total cals from whole team at the end

Each team members starts on a different station

EMOM 15min

1. Max Cal Row

2. 16 Walking Lunges

3. 30sec Weighted or Banded Plank