workout of the day

Friday 180209

..

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

Scroll for scaling options.
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Compare to 160617.


Related:
CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: "Kelly" With Josh Everett


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

Andres Varella of Peak 360 CrossFit