"Kelly" / 5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball
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Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Intermediate Option / 4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. Ball
Beginner Option / 3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats