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Training for Thursday, November 1st

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Warm Up
500 m row

3 rounds for quality (RFQ)
5 pullups
10 pushups
15 air squats

Back squat review / mobility

Strength
5-5-5-5-5 back squat (BS)

Workout of the Day
“Jackie”
1000 m row
50 thrusters (45/35)
30 pullups

Fun Fact
Jackie was programmed for the first time in 2009 on the main site.

Mobility
Stretch / smash forearms (barbell or knees)
Couch stretch / quad foam roll

CrossFit Endurance
7:00 – 12:00 – 6:00

Review / practice rowing technique

3 rounds for time (RFT)
“Jackie”
1000 m row
50 thrusters (45/35)
30 pullups