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JAK Bootcamp

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – JAK Bootcamp

Warm-up

Warm-up (No Measure)

Run, Row or Skip

Glute Stretch, 1min each side

Lunge with reach x 5 ea side

Lateral Plank walk x 1 length

Travelling Inch worm x 1 length

Metcon (No Measure)

3 Rounds:

Bulgarian Split Squats x 8

Eccentric Pull-ups x 5

GHD Sit-ups (parallel) x 10

Shoulder Press x 8

AMRAP – 12

5 Man-Makers

10 V-sits

100m Run or 200 AirDyne