CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

1 Length Emu Walk

8 Scap Pull-ups

10 Banded Good Mornings

x 2

Metcon (No Measure)

7min AMRAP

3 Pull-ups or 6 Ring Rows

6 Push-ups

9 Air Squats

Rest 1min

7min AMRAP

6 Cal Ski or Bike

9 KB Deadlifts

6 KB Facing Burpees

Rest 1min

7min AMRAP

9 Knee Raises

9 Wall Balls

9 Wall Ball Sit-ups