Wednesday May 30th

Warm Up-
8 Minutes of Partner bike, make it fun, make it race
30 Air  squats with 2 second hold at the the bottom

Back Squat-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%


3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

This is a sprint.. all out go, go, go.

CrossFit WOD 180515 Tips With Rory McKernan
Rob Forte and Chris Hogan do Helen
Helen Demo

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

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