Helen!

Monday's workout at CrossFit Hove saw a warm-up of 3 rounds of
100 skips
10 Overhead Squats
1 Rope Climb
1 Samson Stretch
Tyre Jumps (optional)

Before moving onto Front Squats, and 3x5 reps with the following weights
40kg
50kg
60kg (PB for 5 reps)

Then it was onto the METCON which was "Helen" 3 rounds for time of
Run 400m
21 Kettlebell Swings (20kg)
12 Pull-ups

Time - 15:48