Workout 11.1.13

Nickname: Benchmark Day 5

Main – CrossFit

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Get ready quickly! We’ll start the WOD no later then 10 after!


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Metcon (Time)

can’t tell you…it’s a surprise

expect overwhelming discomfort and aggervation

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