CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row then…

2 rounds

12 Banded good mornings

10 e/s SL KB Deadlifts

12 Deadbugs

Metcon (Time)

1km Row

Metcon (Time)

50cal Air Bike

Metcon (Time)

For time:

14-12-10-8-6-4

Box Jump Overs

Plate G2O

200m Run

EXTRAS

GHD Sit-ups

30-25-20

Legless Rope Climbs

3-2-1