CrossFit JAK Elite – JAK Circuit FIT
Warm-up (No Measure)
3min Bike or Row
5 Skin The Cat
6 Hip Openers
7 Scap Pull-ups
x 2
Metcon (No Measure)
4 Rounds
10 Cal Row
10 KB Thruster (5R/5L)
10 Pull-ups or Ring Rows
*On the 2min perform 5 Burpees Over Rower
Core:
30-20-10
Hollow Rocks
Sit-ups
Side Bends (half e/s)