"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 was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.
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
♀ 12-inch box
♂ 20-inch box
"Movement Resources"