CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3 Rounds

100m Run

1 Length Duck Walk

1 Length Emu Walk

10 Dowel Dislocations

*20 Cal Row/Ride/Air-Bike

Metcon (AMRAP – Rounds and Reps)

20min Partner AMRAP (1 Works 1 Rest)

25 KB Deadlift

20 DB Snatch

15 Burpees

10 Box Step Overs

5 Pull Ups

300m Row