CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike or Row

– Bear Crawl

– Walking Samson Stretch

– Cuban Press

Metcon (No Measure)

Back Squat 10-8-6 Reps

*8 Cal Air Bike between sets

Clean + Press 10-8-6 Reps

*8 Cal Ski Erg between sets

Single Leg Split Squats 10-8-6

*300m Row between sets

EMOTM x 12

1. 5 DB G2OH + 5 Burpees

2. 5 Pull-ups + 5 Box Jumps

3. 10 KB SDLHP + 10 Russian Twist