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Competition Helen for 6/8/2018

Ready for our first competition WOD for the month?  This is also one of our named benchmarks for the month of June.  Versions of this workout appear in CrossFit quite often.  We did one a few months ago.  CrossFit also programmed a version at the Games on year.  We will record your time and scale.

Industrial Athletics WOD for 6/8/2018:

3 Rounds for Time:
Run 400m
21 KB Swings (1.5/1)
12 Pullups

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

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  • Scaling:

    Platinum: As written above

    3 Rounds for Time:
    Run 400m
    15 KB Swings (1.25/1)
    9 Pullups

    3 Rounds for Time:
    Building Run
    15 KB Swings (1/0.75)
    9 Pullups (maybe banded)

    3 Rounds for Time:
    Parking Lot Sprint
    15 KB Swings (0.75-0.5/0.5-0.25)
    9 Ring Rows