Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
12 pull-ups

This movement grouping and rep scheme today might look familiar if you’ve done the well known CrossFit workout “Helen” The twist here will be the twenty minutes on the clock. Settle in and set a pace for yourself that feels maintainable for the full workout. Grab a kettlebell you’re comfortable with and decide the best scaling options for pull-ups depending on where you’re at with this skill. Banded pull-ups or ring rows are a great option if you’re not quite ready for unassisted kipping pull-ups yet. Your score for today will be rounds plus reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or even a medicine ball! If you have a place to run choose a distance that takes you about two minutes. Running can always be replaced with rowing or biking or if you don’t have access to that and you also can’t run you could choose to do 30 unweighted step ups or lunge steps or 100-150 double or single unders. If you are working with a dumbbell and don’t like DB swings feel free to complete DB hang cleans instead. And finally if you don’t have a place for pull-ups, switch those out for push-ups instead! Score will be rounds plus reps today. See you on the leaderboard!