Workout of the Day



3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 35 lb
♂ 53 lb

Compare to 230802.

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This benchmark workout was first posted on on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.

Intermediate option:
Same as Rx’d

Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 18 lb
♂ 26 lb

The Kettlebell Swing
The Butterfly Pull-up
The Kipping Pull-up
CrossFit Benchmark Workout Helen at CrossFit Fortius

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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.