CrossFit Benchmark: Jackie

For the month of October, in honor of breast cancer awareness month, we will be doing the CrossFit Girls Benchmarks on Fridays! Feel free to wear your pink in support of the cause, and be sure to check-in on Facebook for your Sweat Angels donation to Bright Pink.

Remember these are board-worthy workouts! Standards will be judged. Finish your thrusters with your head through the bar, and chin over for your pull-up's

WOD 1
“Jackie”

1000m Row

50 Thrusters (45lb)

30 Pull-ups
*Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars!

WOD 2
Every Minute on the
Minute for 14 Minutes

Odd- 15/12 Calorie Row
Even- 3/2 Muscle-ups

Level 3- 10 Ring dips
Level 2- 12/10 cal Row, 8 RD
Level 1- 10/8 Cal Row, 6 RD
ADV- 5 Muscle-ups