CrossFit JAK Elite – JAK Fit-Kids
Warm-up (No Measure)
2 Rounds
1 Length Duck Walk
10 Dowel Dislocations
10 Overhead Squat w/3sec Pause
Front Squat (1RM)
Work your way up to your 1RM for the day
*In between sets complete 20sec Handstand Hold and 5 reps of Ring Dips
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
10 DB Snatch
10 Burpees Over DB
100m Run
2min Rest
7min AMRAP
10 Cal Row
8 Pull Ups
6 DB Thrusters