WOD

AMRAP in 30 Minutes

1000M Run
50 Front squats 45/35 lb
30 Pull-ups

Workout notes

The inspiration for today’s workout comes from the classic CrossFit workout “Jackie“.  We have a long duration mono-structural  movement paired with a light lifting movement and a large set of pull-ups.  You’ll be able to complete multiple rounds with a thirty minute time cap so plan for a longer, endurance style metcon. That means you should start out at a sustainable effort and try to hold the same split times as the reps accumulate.  The benchmark load for the front squats is an unloaded barbell which suggests a very light load.  You should be able to knock out each set of fifty in at least two to three sets. To scale the squat load use a training bar or light dumbbells.  Expect a little fatigue when you get to the pull-up bar so break that up into smaller sets and work through that section in smaller repeatable sets rather that going all out and hitting failure early on.