CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Row
X 2
Emu Walk
Air Squats w pause
Wall Angels
Metcon (No Measure)
Run 200 / Bike 400 or Row 300 on the 0:00 / 5:00 / 10:00 / 15:00 / 20:00
In remaining time perform AMRAP of:
– 4 Burpees
– 8 DB Snatches
– 10 Wall Balls
– 12 Sit-ups
*Finisher – 3 x 10 GHD Sit-ups + 10 Hollow Rocks