Jacquelyn

CrossFit Free State – CrossFit

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Weightlifting

Back Squat (Heavy set of 5)

Metcon

Jacquelyn (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar
## ROW

* Moderate pace that allows athletes to stick to wallball plan

* Probably right around or a touch slower than their 2k pace

## WALLBALLS

* Aim for between 1-5 sets

* 1 Set: 50

* 2 Sets: 30-20

* 3 Sets: 25-15-10

* 4 Sets: 15-15-10-10

* 5 Sets: 10-10-10-10-10

* Think of impact sets with have on Toes to Bar

* Better to break more here in order to break less on the toes to bar

## TOES TO BAR

* Aim for between 3-5 Sets

* 3 Sets: 12-10-8

* 4 Sets: 8-8-7-7

* 5 Sets: 6-6-6-6-6-6

* Go with the option that minimizes time spent not moving