Run 1200 Meters (Big Loop or Row 2K)
50 Thrusters (45lb. / 35lb. Barbell)
30 Hang Power Cleans (95lb. / 65lb.)

Note: This is a CrossFit Amundson twist on the famous CrossFit Girl WOD “Jackie”. Thruster weight on “Smackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. Hang Power Clean weight is 95lb. for men and 65lb. for women. Athletes will use the same Barbell for both the Thruster and Clean and add their respective weight to the bar following the Thruster repetitions. Compare todays time to June 29, 2015.


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

CAMP for Claudio Franca (Private Session 12:00 PM at Krav Maga)

Endurance Workout (Ocean Run & Swim 2PM – 3PM Meet at HQ)

Bag Class (5:15 PM – 6:00 PM at Krav Maga – 8 x 2:00 Rounds!)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)



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