HELEN BENCHMARK

CrossFit Empire South – CrossFit

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Skills

Max Strict Pull-Ups (2 Sets)

Pre-workout:

2 sets:

Max strict pull-ups

– Rest 3:00 between sets.

Metcon

Helen (Time)

RX

3 rounds for time:

400-m run

21 kettlebell swings (16/24 kg)

12 pull-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:

200-m run

21 kettlebell swings (8/12 kg)

12 jumping pull-ups

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