Girl WOD
Jackie
BarbellBodyweight
Target Time
Sub-8 min (Elite), Under 12 min (Competitive), Under 18 min (Recreational)
WOD Description
Complete as fast as possible.
1000m Row
50 Thruster (20kg)
30 Pull-up
Scaling Options
• Rowing: a 1000 m Run can be substituted
• Thruster: 20kg → 15kg → PVC
• Pull-up: Banded Pull-up → Ring Row
About Jackie
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Rowing#Thruster#Pull-up#Cardio