CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Bear Crawl

– Lat Pull-down

– Straddle Sit-ups

– Hip Openers

Metcon (No Measure)

40/20 Intervals X 3 Rounds

1.

Plate Jump Burpees

DB Hang Clean & Jerk (20sec e/s)

Sled Push

Ring Rows

2.

Air Bike

Front Support Walk

DB Thrusters

GHD Sit-ups