9.1.20

CrossFit and Fearless – CrossFIT

Warm-up (No Measure)

Complete with an empty barbell.

3 Rounds for Quality

10 BB Bent Over Rows

10 Sumo Deadlift High Pulls

10 BB Jump Squats

10 Push Presses
This is not a MetCon, take your time throught the movements and stretch problem areas as needed.

Checklist…

Ankles

Hips

Thoracic Spine

Shoulder Mobility

Lat tightness

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
This is a pacing game at the start, focus on maintaining a Row pace that will allow you to go straight into thrusters. We’re looking to start thrusters with a big chunk here (at least 20). From there pull ups will be determined by your ability, be smart and break up as needed. Singles are absolutely acceptable.