http://southhallcrossfit.com/wod/jackie-2/
Jackie
December 4, 2018

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets

150m Row

10 Medball Hamstring Curls

10 Banded Goodmornings

Weightlifting

Deadlift

70% x 3

80% x 3

90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! If you need to try a band for sets of 6-8 and build that strength up. #Gainz

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Be READY for this. You need to go all out on this and leave nothing in the tank.

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