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| Friday night Helen visited BCF! |
Strength
4 Rounds (not for time)
Max effort Strict Pull-ups
10 Pistol Squats (w/ perfect form)
*Scale up with weight
WOD
"Last CrossFitter Standing" Ascending EMOM
1KB Snatch (each arm)
1 Burpee
2 KB Snatches
2 Burpees
3...3...4...4...etc for as long as you can.
A: 44/26#
S: 53/35#
C: 70/44#