Workout
30 min AMRAP
400m run
12 Pull ups
21 KB swings – 53/35
10 Deadlifts – 155/105
8 Hang power cleans – 155/105
6 Shoulder to overhead (S2OH) – 155/105
**This workout combines the likes of “Helen” and “DT” – two well known CrossFit classics. We’re looking for speed and consistency with the run, swings, and pull ups, and strength on the barbell portion. Unlike either workout, this is a time priority workout – the time domain is set, so you have to do the work. It can be tempting to go out hot on this with movements and reps that we know and love, and in the same breath it’s easy to see the long time on this and coast. Here’s a baseline goal for you whether you go Rx or scale the workout in some manner – aim to complete 4 or 5 rounds. This puts you at finishing each round in 6-7.5 minutes. When you finish the last few reps of S2OH, take a look at the clock before you head out on the run, and try to maintain that pace throughout. And if you can go faster, well then show me up and finish 6 or more.
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