Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Post time to comments.
Compare to 220920.

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Scaling:
This benchmark workout is long and metabolically taxing. 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

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats