CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike or Row

– Duck Walk

– Inchworm + Hip Openers

– Scap Pull-up

– Hollow Rocks

Metcon (No Measure)

Strength:

4 x 8 Reps

Back Squats

Pull-ups

METCON

3 x Rounds

– 8 DB Snatches

– 6 Cal Bike

3 x Rounds:

– 100m Run

– 6 Renegade Rows

3 x Rounds:

– 200m Row

– 5 Devils Press