Molon Labe CrossFit

Dynamic Warm-up

Strength: Nordic Hamstring Raise/Curl
5 Sets of 7/10 reps

“Backwards Jackie” into “On the Ropes Jackie”

For time:
-30 Pull-ups
-50 Thrusters @45/35
-1000 Meter row
RX+ Keep going with: “On The Ropes Jackie”
-100 Double unders
-30 Thrusters @45/35
-10 Rope climbs @15’

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