Intro to Tempo Squats & Jackie
Warm-up
– Dynamic Warm up –
Then
10 Minutes
Coach Air Squat (POP) with Tempo 30X1
“Prep for Tempo Front Squat”
Weightlifting
Front Squat – Tempo-
30×1
Front Squat (EOMOM 10)
Tempo- 30X1
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
New To CrossFit? “Half” Barbara

Pull Up Scaling Options
a. Banded Pull ups
b. jumping pull up
c. ring rows

This workout is a Benchmark, weight is same for both men and women. Designed to take roughly 8-12 minutes. If you do not have consecutive pullups, strict – kipping or butterfly, choose the appropriate PU scaling option.
“Time Cap of 15 Minutes”

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