CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

1 Length Duck Walk

10 Straddle Sit-ups

10 Scorpion Stretch

Strength

Hang Clean (3-3-3-3-3)

** 10 Ring Rows + 20 Hollow Rocks between sets

Metcon

Metcon (Time)

Partner A Rows for Cals

Partners B completes 1 Round of Countdown – swap each round

5 Deadlifts + 1 Power Clean + 10 shuttle Runs

5 Deadlifts + 2 Power Cleans + 9 Shuttle Runs

5 Deadlifts + 3 Power Cleans + 8 Shuttle Runs

5 Power Cleans + 4 Power Cleans + 7 Shuttle Runs …ETC.

Score = Time + Calories on Rower