CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row then…
2 rounds
12 Banded good mornings
10 e/s SL KB Deadlifts
12 Deadbugs
Metcon (Time)
1km Row
Metcon (Time)
50cal Air Bike
Metcon (Time)
For time:
14-12-10-8-6-4
Box Jump Overs
Plate G2O
200m Run
EXTRAS
GHD Sit-ups
30-25-20
Legless Rope Climbs
3-2-1