CrossFit

Metcon

“Helen”

3 rounds for time of:

• 400m run

• 21 Kettlebell Swings 1.5/1 pood 

• 12 Pull-ups

Finisher

For Time

1 Mile Run

Spark

Gymnastics Skill

Dips – WK 3

3 RDS

Floor Pike Drill x 30s

L-Sit x 20s

Hold Mid Dip(BENT ELBOWS) x 15s 

Dips x 10 AHAP

Metcon

E3MOM x 5

40 Double Unders

20 RKBS #63/44

10 T2B