**The 645 class on Friday will be canceled in celebration of the 4th of July and local Fireworks.  Call on Saturday will be from 0900-1000 only.**

12 Min AMRAP 

"Jackie"
1000m Row
50 Thrusters @ 45/35
30 Pullups

**10m Row = 1 rep

Level 1 - pullups may be substituted with banded pullups only.  if you use bands on pegs, you must record the band size and the peg height.  
Level 3 - may perform Thrusters at 65/45  


In groups larger than 4, this workout will be done in heats.  Athletes will use the time before and after their heat to do mobility/skills work and cheer on other athletes.

image.jpg

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource