CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

Bear Crawl

Ring Rows

Hip Openers

Straddle Sit-ups

Metcon (No Measure)

AMRAP – 4min

8 Goblet Squats

8 Ring Rows

EMOTM x 5

3 Plate burpees

5 G2OH

8 Russian Twist

AMRAP – 4min

8 Pistol Squats

8 Push-ups

EMOTM x 5

5 DB C&J

10 Plate Jumps

AMRAP – 4min

8 Push Press

10 Sit-ups