Warmup
3rounds of:
10 Ring dips
10 Back Ext
10 Squats
1o Box Jumps
Samson Stretch

WOD
Contest Day
“Jackie”
For Time:
Row 1000meters
45lb Thrusters, 50reps
30 Pull-ups

Finish
3 max hold L-Sits
Try to PR last time

CrossFit Endurance072009
Do CrossFit WOD or Rest