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Components

"HELENA"

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Workout

Saturday

Warm-up

1 ROUND
100m Run
10 KB Deadlift
10 Scap Pull-Ups
10 Hollow Rocks

Into…

2 ROUNDS
100m Run
8 Russian KBS (AKBS in Round 2)
8 Kip Swings
8 Up-Downs (Burpees in Round 2)

Skill

Metcon (No Measure)

3 SETS
Complete one of the below Complexes...

Option 1...
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up

Or...

Option 2...
2 Scap Pull-Ups
+
2 Kip Swings
+
2 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

"HELENA" (Time)

3 ROUNDS FOR TIME
800m Run
32 KB Swings (70/53)|(53/35)
10 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

NOTE: New Benchmark. Option for Russian KB Swing.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 09, 2022

Male Clients

Colt
Cook

CrossFit: 8:30 AM

28:32

Female Clients