220808

7
Aug

220808

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Scaling

The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option

For time:

1,000-meter row

50 thrusters

30 seated pull-ups

Men: 35 lb.

Women: 25 lb.

Beginner Option

For time:

800-meter row

35 thrusters

20 assisted pull-ups

Men: 25 lb.

Women: 15 lb.