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.

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