CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

1 Length Bear Crawl

8 Hip Openers

10 Dislocations

12 Air Squats

Metcon (No Measure)

21-18-15-12-9-6

Row Cals

Box Jumps or Step-ups

DB Thrusters

Ring Rows

** 150m Run or 300m Bike between sets