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“AWW snap we doing JACKIE again”

J5 CrossFit – CrossFit

Time for a PR

Warm-up

Min 1 – 90/90 stretch

Min 2- ovs w PVC

Min 3- pass thro w PVC

Min 4- jumping jack 30 sec/ toe touch 30

Min 5- hand stand up then down

Mobility

glute/ quad

Front Squat

5 sets of 2 reps

Build up over the course

Keep the bar moving

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

db shrug 10 reps heavy

db shoulder press 10 reps med

db late raise 10 rest light