CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Row
1 Length Bear Crawl
8 Hip Openers
10 Dislocations
12 Air Squats
Metcon (No Measure)
21-18-15-12-9-6
Row Cals
Box Jumps or Step-ups
DB Thrusters
Ring Rows
** 150m Run or 300m Bike between sets