CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

– Emu Walk

– Banded Good Mornings

– Hand Release Push-ups

– Scap Pull-ups

Metcon (No Measure)

1km Row

*EMOTM – 3 Renegade Rows

(9min Cap)

Rest 1min

9min AMRAP

100m Run

5 Pull-ups

10 Double DB H. Snatch

Rest 1min

50 Box Step-overs

*EMOTM – 10 V-ups

(9min Cap)