Verdant CrossFit, Verdant CrossFit North – CrossFit

Pyramid Double Helen (Time)

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB
This is an American KB Swing. Standard is bottom of the KB over the head, arms extended.

Time Cap 32:00 – based on averages from CFHQ.

Most people should start on the 800M and ignore the first third of the workout.