GROUP WARM-UP
100 Meter Row
5 Barbell Front Squats
5 Barbell Strict Press
10 Scapular Pull-ups youtu.be/icD6a_JcCbQ
100 Meter Row
5 Thrusters
10 Beat Swings
100 Meter Row
5 Thrusters
5 Pull-ups

METCON
“Jackie”
For time:
1000 Meter Row
50 Thrusters RX 45
30 Pull-ups
*We will run two heats, so partner up and count for your partner. Then

they will do the same for you.

“Jackie” is one of the classic “girls” benchmark workouts created by CrossFit Founder Greg Gassman. Gassman has stated that he named the benchmark workouts after girls in similar way that storms are named after girls by the National Weather Service. He felt that because these workouts are so physically demanding that they leave you feeling as though a storm hit you. “Jackie” was also the first workout at the 2013 CrossFit Regionals events. 

ALTERNATE METCON
For time:
650 Meter Row
30 Thrusters or Wallballs
30 Ring Rows

MIDLINE
2 sets of:
15 Leg Raises with d-ball below belly button, 2 second tempo up and 2 second tempo down
:45 Second Sandbag Hold
10 Hip Extensions on GHD

HAPPY BIRTHDAY DON DEXTER!

Member Spotlight – Amy Koziel