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’