CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

10 Air Squats w pause

Emu Walk

10 Lunges

10 Banded Pull-aparts

**Coach to brief flow and then use first round to warm up into it


Metcon (Time)

In Pairs Complete 4km Row (Round For Round)

*Every 90 seconds complete 2 Cleans 80/55kg before tagging your partner in.

Score = Time On Rower

Cash Out: 1 Mile Run