Benchmark WOD 1
“Helen”
Complete 3 rounds for time of:
400 Meter Run
21 KBS (M: 24 kgs, W: 16 kgs)
12 Pull-ups

CF LITE
Complete 5 rounds of: As Many Reps As Possible in 4 minutes of:
Row for calories (M: 30 cals, W: 20 cals)
30 10-meter Shuttle Sprints
Max bike for calories

Rest 4:00 between rounds

Posted on CFNE on 11 January 2017