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"Jackie" via CrossFit Main Site Daily WOD

1.7K 4
  • "Jackie"
  • For time:
  • 1000 meter row
  • 45 pound Thruster, 50 reps
  • 30 pull-ups

The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 35 lb.
Women: 22 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

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