Wednesday May 24, 2023

CrossFit

Main

‘Helen’

3 rounds for time:

400m run

21 AKBS

12 pullups

Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested

Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week

Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on test week

Lvl3: 300m run, AKBS 26/18#, scaled pullups based on test week

Lvl2: 300m run, RKBS 35/26#, scale pullups based on test week

Lvl1: 200m run/600m bike, RKBS 26/18#, ring rows

Longevity/QuickFit

Main

‘Helen’ 3 rounds;

Run X meters (bike 3x distance)

21 russian kb swing

12 ring rows

Lvl3: run 300m, KB 35/26

Lvl2: run 200m, KB 26/18

Lvl1: bike 600m, KB 26/18

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