June 2023

“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Compare to July 31, 2021.

Rest day

For total reps, including “Finisher”
3 Rounds for max reps of:
3 Minute AMRAP of:
30/24 Calorie Bike or Ski
Max reps med ball squat cleans 20/14#
Rest 2 minutes
3 Minute AMRAP of:
30/24 Calorie Ski or Bike (opposite)
Max reps wall ball shots
Rest 2 minutes

Immediately after the last 2 minute rest
“Finisher”
2 Minute max calorie bike/ski
Rest 2 minutes
2 Minute max calorie ski/bike (opposite)

PYRAMID DOUBLE “HELEN” CF Games WOD 2010
For time: 
Run 1200 meters
63 Kettlebell swings 55/35#
36 Pull-ups
Run 800 meters
42 Kettlebell swings
24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Within 90 seconds of completing Pyramid Double “Helen:”
1 rep max Shoulder-to-Overhead from Rack
**can use front or back rack**
Compare to June 22, 2020.

AMRAP in 12 minutes of:
4 Strict Press 75/55#
8 Sumo Deadlift High Pull
12 Front Squats