1. Warm up.
2. Skill training: box jumps - work up to a max height jump, or get comfortable performing multiple reps at a height greater than you usually use for the workouts.
3. "Jackie"; for time:
Row, 1000 m
20 kg thruster, 50 reps
Pull-ups, 30 reps
4. Recovery: mobility
This workout was on the CrossFit mainsite on Sat 30 Apr 2011. Have a look at the comments and scores here.
Update on 2011-06-09 07:14 by CrossFit Harrogate
"Jackie":
Noelle T: 10:51
Jason T: 9:38 (RX)
Dan H: 9:53