LONG JACKIE

CrossFit Empire South – CrossFit

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Max Strict Pull Ups

4 Sets:

Max Strict Pull-ups

– Rest 1:00 between sets.

Long Jackie (Time)

– RX –

For Time:

1000/800m Row

50 Thrusters (45/35#)

30 Pull-ups

750/600m Row

25 Thrusters

15 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups
– INTERMEDIATE –

For Time:

800/600m Row

30 Thrusters (45/35#)

15 Pull-ups

600/500m Row

20 Thrusters

12 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups

– BEGINNER –

For Time:

500/400m Row

30 Thrusters (45/35#)

15 Jumping Pull-ups

500/400m Row

20 Thrusters

12 Jumping Pull-ups

300/200m Row

15 Thrusters

9 Jumping Pull-ups

(20min Time Cap)

Cool Down

Accumulate:

1:00 Banded Shoulder Stretch / Side

Burn! 12:00pm

AMRAP 25:

Buy In :

1 Mile Run

Directly Into

AMRAP of

15 Single Arm KB Swings (Right)

20 Box Jumps

15 Single Arm KB Swings (Left)

40 Air Squats

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