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