Jason (& Charith trying to keep up!).
Pic: Angela Clancy.

Benchmark WoD: "Helen"

3 Rounds For Time

of:

China Town Run

21 Kettlebell Swings (24 / 16 kg)

12 Pull Ups

An all time CrossFit HQ classic! You will often hear seasoned CrossFitter's (from around the world) state that this WoD is not "hard enough" anymore & that it should be heavier or longer, etc. There's a time and a place for heavier KB swings or additional rounds but then you would NOT be calling it "Helen" & it wouldn't be executed in the vain in which it was designed for.
For this workout your aims are to run hard & go unbroken on all moves on ALL rounds. It is intended as a short workout ranging from 8-12 mins in duration (& for some in the 7's. See the video below). If you have not yet achieved this then you don't need a harder workout. You just need to go harder in your workout!
Make no mistake this one is potent! And its fun as hell!
Hold the standards. Form is priority as always.
Compare to 09/01/17
Scale As needed.