Wednesday – September 18

Part 1:


3 Rounds

400 M Run

21 KB Swings (53/35)

12 Pull Ups

*15 Minute Cap

Part 2:

10-15 Minutes to work on:

Muscle Ups and/or Core Strength


One of the most classic Crossfit workouts that exist! Helen is a workout YOU HAVE TO push on the run. Make sure you are ready to rock the second the workout begins and do the biggest possible sets you can on the KB and Pull Ups!