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Tuesday WOD Sep 12

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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 – CrossFit


Warm-up (No Measure)

100m Run

5 Step Lunge w reach (ea side)

3 Hip Openers (ea side)

5 Leg Swings (ea side)

X 3 Rds


Running Intervals (Time)

Run 200m X 8 @ 90% w 2:00 Rest

** Keep each 200m repeat @ your 1 Mile run time. So if your 1 Mile is 10:00, your 200m repeat should be 1:15 each.


Metcon (AMRAP – Rounds)

In 1 minute complete:


5 SDLHP (60/40kg)

5 Burpees over bar

3 minutes on, 1 minute off X 4 Rounds