CrossFit JAK Elite – CrossFit
Warm-up
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
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