REMINDER

• 3 month goals, get them on the goal board and start working on them!
• This is the last week of the Nutrition Challenge! Hold on strong for 1 more week!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.

It’s benchmark day! Jackie is a nasty one. If you do the thrusters and pullups unbroken, then you can only make up time on one thing, and that’s your rowing pace, which makes it elegantly beautiful that you have to row fast.

This was a regional workout way back in 2013. and I think Jason Khalipa did it in like 5:04 which is just insane. Very impressive 7 years later! I think he said he was rowing at like a 1:29-1:35 pace, for 1000m, insane.

We did the 1000m row about a month ago or so, so you should have a good idea of what pace you can hold. Should be a fun one! And a little throwback to the simpler days of CrossFit, when it was raw and was done outside for regionals.

FRIDAY 11.20.20

A. Gymnastic Strength
5 sets:
Max Muscle Up
25-50′ HS Walk after each set

B. “Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pullup
RX+ 30 Chest to Bar Pullups
RX++ 15 Bar Muscle Ups
*15 Min Cap. 6/22/18 Retest