Verdant CrossFit, Verdant CrossFit North – CrossFit
Pyramid Double Helen (Time)
Run 1,200 meters
63 kettlebell swing
Run 800 meters
42 kettlebell swings
Run 400 meters
21 kettlebell swings
♀ 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.