CrossFit Johnson County @ Full Throttle Fitness Workout of the Day Monday, September 20th, 2021
EMOM 9 Minutes
1 Squat Clean and Split Jerk*
* Go as light as 60% or as heavy as 90% provided your lockouts are clean and solid.
Row, 1000 m
50 Thrusters, 45/35 lbs
Waterfall the start but always do the exercises in order. We have a lot of workouts where order really isn’t important but changing the order on Jackie will completely change the workout and the intended purpose of the workout. In other words, the 1000m row will put you in a most heinous place to do the thrusters and beyond.
4 x 8 Bent-over Rows
4 x 8 Good Mornings