Kelly / 5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-in box, 14-lb ball ♂ 24-in box, 20-lb ball Post time to comments.
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-in box, 14-lb ball
♂ 24-in box, 20-lb ball
Beginner Option / 3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats