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"CrossFit Service Cup, Workout 3"< /a>
(*Pls, click on at CrossFit Service Cup for more info about*)
"Kelly Brown"
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball
Time cap: 25 minutes
Post times or rounds/reps to comments.
Scaling:
Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.
This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.
Intermediate option / 5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball
Beginner option / 3 rounds for time:
440-meter row
10 box step-ups
10 deadlifts
10 wall-ball shots
♀ 12-inch box, 55-lb barbell, and 6-lb med ball
♂ 20-inch box, 75-lb barbell, and 10-lb med ball