KELLY
- 5 Rounds For Time
- 400 meter Run
- 30 Box Jumps (24/20 in)
- 30 Wall Ball Shots (20/14 lb)
Good Times for “Kelly” (source)
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes
Scaling
Intermediate
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
16-inch box, 12-lb. ball
20-inch box, 14-lb. ball
10 foot target for both.
Beginner (A)
5 rounds for time of:
Run 300 meters
30 box jumps
30 wall-ball shots
12-inch box, 8-lb. ball
16-inch box, 12-lb. ball
10 foot target for both.
Beginner (B)
5 rounds for time of:
Run 200 meters
30 box jumps
30 wall-ball shots
10-inch box, 6-lb. ball
12-inch box, 8-lb. ball
10 foot target for both.
Tips for the Kelly WOD
- Keep a good pace on the 400-meter run. Remember this is an endurance test.
- Break up the box jumps and wall ball shots where required, avoiding going to failure.
- Scale the weight/movement if needed.
Tags:
athletes
crossfit
