ON DAY 1 MY COACHES GAVE TO ME: FRAN

ON DAY 2 MY COACHES GAVE TO ME: CINDY

ON DAY3 MY COACHES GAVE TO ME: CF TOTAL

ON DAY4 MY COACHES GAVE TO ME: JERRY ON THE BIKE WITH A TWIST

ON DAY 5 MY COACHES GAVE TO ME: JACK GEWTS NAUGHTY WITH JACKY

Jack gets naughty with Jacky

Lying face down in the rubber practically begging myself to get back up off the floor, thinking “no more, please no more, I can’t…”. Many would ask why do it then? And the answer is pretty simple. Because of the feeling we get after a workout like that – a huge sense of accomplishment. It puts a spring in our step for the rest of the day, we’re more positive, we feel better about ourselves, we’re healthier and stronger, we are more able to tackle everyday tasks and just look better, plain and simple. We are fitter, both mentally and physically, to take on the world.

Jacky is one of the GIRLS Benchmark WODs in CrossFit And Jack is one of the HERO WODs

We are going to mix them together as follows:

In team of 2 :

0:00 - 20:00
"Jack"
AMRAP 20
10 PUSH PRESS  50/35kg
10 KB Swings
10 Box Jumps

* one person working at the time and he/she has to complete the movement before the next person can start with the next one.

20:00 - till you are done

"Jackie"
1k Row / 1mile Bike
50 Thrusters 20/15kg
30 Pull Ups

divide the work as you see fit.

Score = rounds + total time