FRIDAY 9/28
BASICS
“HELEN”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings
12 Pull Ups
CROSSFIT
WOD 1:
5 Rounds for time:
15 Deadlift (245/170)
200 meter run
15 toes to bar
rest 1 minute between rounds
Rest 10minutes then:
WOD 2:
4 Rounds for time:
15 Wall Balls (20/14)
15 Box Jumps (24/20)
15 Kettlebell Swings (53/35)
* Do not change the Rx standards for the WOD 2 i.e if your a girl don’t try to do the guys standards.
