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

(A) EMOM 10x:
1 Snatch grip deadlift, 2 snatch grip high pulls starting from just below the knee.

(B) 3 super sets of:
12 heavy DB row
12 BB curls

(C) 3 supersets of:
10 ab mat sit ups
3 position plank hold (20 sec each side)

Benchmark Week
Every 6 months we complete the same 6 CrossFit “Girl” Workouts so that we can compare our times to previous ones and see what improvements we have made. ┬áIf this is your first time completing these workouts, make sure you record your times, weights and modifications.