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1000 meter row

50 Thrusters 45#

30 Pull Ups


“Jackie” is a classic and will leave you breathless like any good CrossFit benchmark should. Here’s how to make it work for you…

Pace the 1K row like you would a 2K or longer effort. Long, powerful strokes with a momentary pause at the knee before catching the next stroke. If it were a calorie row, you would be trying to get one cal per stroke. Thrusters can be done in 2-3 big sets IF you don’t blow up on the row. Take a moment to get your head right, set up a solid front rack and go for it!! Break pull ups into bite sized chunks right away and look to hit 3-5 right away and plug away to a grand finish!!!


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