Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Scaling
This workout is a long met-con. 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
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Men: 20-inch box
Women: 16-inch box
