FITNESS & AIM
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run
*Note: All pull-ups done in a band MUST BE STRICT. Scale your reps accordingly. You must demonstrate 5 STRICT pullups TODAY in order to kip or butterfly in today’s workout. Again, scale accordingly.
SPORT
CROSSFIT MOMS
“Baby Jackie”
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows