CrossFit MontCo – CrossFit
Benchmark WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Conditioning
Metcon (No Measure)
4 rounds for quality
20 GHD sit-ups
30 dumbbell curls
max reps on bench press or floor press with 135/ 95