CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

1 Length Inchworms

1 Length Spiderman Crawl

Skill

Rowing Tech

15 strokes arms only

Rest

15 strokes ams + body

Rest

15 strokes pausing @ arms + body on recovery

Metcon

Metcon (AMRAP – Reps)

On the 4min for 36min

1. 300m Row + Wall Balls till 2min

2. 15/12cal Bike + KB Swings till 2min 24/16kg

3. 400m or 200m Run + TTB till 2min

So this is 2min work, 2min rest for 36min. Score is total reps at the end.

Scale the Row/Bike/Ski as needed so that you can get at least a couple of reps done on the second exercises.