Thruster 5,3,1,1,1 Repetitions (From the Rack- Achieve 1RM)
Rest as needed then,
Concept 2 Row 500 meters
30 Thrusters (50% of 1RM)
Note: Thruster weight on “Jackie” for men and women is 50% of your 1RM Barbell Thruster. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Sprint Jackie” in 6:00 or less? Compare todays time and weight to September 27, 2018.
Friday Special Programs
CrossFit Amundson Strength and Olympic Lifting (8AM – 9AM at HQ)