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JAK Fit-Kids

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AnnouncementsHappy Birthday to John McDonald 7th & Natasha Pearson 8th November Saying goodbye to Resistance Bands for the Month of November..CrossFit JAK Elite - JAK Fit-KidsWarm-up (No Measure)500m Row or 400m Run 15 Good Mornings w BB 15 MB Sit to Stands Hammy Stretch/MobilityBack Squat (3RM)GHD Sit-ups in betweenMetcon (3…

Bootcamp

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AnnouncementsHappy Birthday to John McDonald 7th & Natasha Pearson 8th November Saying goodbye to Resistance Bands for the Month of November..CrossFit JAK Elite - JAK Bootcamp Warm-up (No Measure)2 Rounds 100m Run 300m Airdyne 5 Plank walkouts to hip opener 10 Wide leg squats Emu walkMetcon (No Measure)5 x 5…

JAK FIT-Kids

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AnnouncementsHappy Birthday to John McDonald 7th & Natasha Pearson 8th November Saying goodbye to Resistance Bands for the Month of November..CrossFit JAK Elite - JAK Fit-KidsWarm-up (No Measure)2 Rounds 100m Run 5 Jump out Burpees 10 Squats 2 Length Bear Crawl 2 Length Duck WalkKipping Pull-ups (5 x 5)Hollow/Supermans Bar…

Tuesday WOD Nov 7

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AnnouncementsHappy Birthday to John McDonald 7th & Natasha Pearson 8th November Saying goodbye to Resistance Bands for the Month of November..CrossFit JAK Elite - CrossFitWarm-upWarm-up (No Measure)10 Lying Iron Cross Front/Back 3 x lengths - Front Support 3 x ME Parallette L-sit/tuck 3 x 5 Weighted DislocationsWeightliftingSpecific W/U: Hang Shrug…