CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Machine of choice or 400m Run

2min Hip and Shoulder Flow as per coach

Metcon (AMRAP – Reps)

Partners can start on any station and work down the list

PART 1

AMRAP 8min

One partner runs 300m while other Rows for cals

Rest 2min

PART 2

AMRAP 8min

One partner runs 150m while other Partner Bikes for Cals

Rest 2min

PART 3

AMRAP 8min

One person completes 1min Weighted Plank 25/20kg other person does max Double Unders

Cash Out: “Sally”