CrossFit JAK Elite – JAK Circuit FIT
Warm-up (No Measure)
3 Rounds
100m Run
1 Length Duck Walk
1 Length Emu Walk
10 Dowel Dislocations
*20 Cal Row/Ride/Air-Bike
Metcon (AMRAP – Rounds and Reps)
20min Partner AMRAP (1 Works 1 Rest)
25 KB Deadlift
20 DB Snatch
15 Burpees
10 Box Step Overs
5 Pull Ups
300m Row