CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

X 2

Emu Walk

Air Squats w pause

Wall Angels

Metcon (No Measure)

Run 200 / Bike 400 or Row 300 on the 0:00 / 5:00 / 10:00 / 15:00 / 20:00

In remaining time perform AMRAP of:

– 4 Burpees

– 8 DB Snatches

– 10 Wall Balls

– 12 Sit-ups

*Finisher – 3 x 10 GHD Sit-ups + 10 Hollow Rocks