Intro to Tempo Squats & Jackie
– Dynamic Warm up –
10 Minutes
Coach Air Squat (POP) with Tempo 30X1
“Prep for Tempo Front Squat”
Front Squat – Tempo-
Front Squat (EOMOM 10)
Tempo- 30X1
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”