101221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes

Swings are overhead.

After Party

10 Minutes

Practice Ring Muscle-ups

– Progress to feet forward on low ring

– Stringing together reps on high ring