20m to establish 1RM
21 KB Swings (52/35)
12 Pull Ups
After a warm-up, we’ll take 20 minutes to establish a 1RM Strict Press. Be smart about your warm-up sets. Once you start to get within 30-40% of your estimated max, your sets shouldn’t be more than 1-2 reps. Give yourself 2-3 minutes between sets, and no more than 3 attempts at your new max.
Helen is a CrossFit benchmark workout. The runs should be fast, the KB Swings should be unbroken, and you should break up the Pull Ups as needed. Scale this to a lighter kettlebell for the swings, and use a bands or the rings for the Pull Ups.