CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
15cal Bike/Row/Ski/200m Run
1 Length Inchworms
1 Length Spiderman Crawl
15 strokes arms only
15 strokes ams + body
15 strokes pausing @ arms + body on recovery
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.