Industrial Athletics – CrossFit
Jackie is a famous CrossFit hero WOD. It has shown up at Regionals and can be a really hardcore workout. The row will exhaust the legs and arms. Then, you will continue to work the entire body when your heart rate spikes through light thrusters. Finally, when everything is burning, hold onto the pullup bar. This WOD should take you around 8 min or less.
Thrusters
Every 90 x 5
3 Thrusters (70% of Push Press or 60% of Jerk)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Scaling:
Platinum: As written above
Steel:
For Time:
Row 1000m
40 Thrusters (45)
40 Pullups
Brass:
For Time:
Row 1000m
30 Thrusters (45)
30 Pullups (May be banded)
Bronze:
For Time:
Row 750m
30 Thrusters (35)
30 Ring Rows