Molon Labe CrossFit

Dynamic Warm-up Strength: Nordic Hamstring Raise/Curl 5 Sets of 7/10 reps โ€œBackwards Jackieโ€ into โ€œOn the Ropes Jackieโ€ For time: -30 Pull-ups -50 Thrusters @45/35 -1000 Meter row RX+ Keep going with: โ€œOn The Ropes Jackieโ€ -100 Double unders -30 Thrusters @45/35 -10 Rope climbs @15โ€™