15-16DEC14: “Lil’ Kelly”

Today’s workout is based on the adult version of the ‘girl’ workout ‘KELLY,’ which is a lengthy triplet consisting of running, box jumps, and wall balls. We will also have 3 different levels of intensity for you to choose from today. Expect this WOD to be a burner…an incredibly fast heart rate and heavy breathing will likely accompany you from start to finish if you really give this one your all. Here’s a quick WOD Demo that we’ll watch before we kick off our ‘3-2-1-GO!!!’

http://media.crossfit.com/cf-video/CrossFit_WOD120106_Kelly.mov

WOD: “Lil’ Kelly”

AMRAP 20min:

150m Run
10 Box Jumps
10 Wall Balls

Score: Total # Rounds

Adult Version:

Five rounds for time of:
Run 400 meters –> 1.25 miles (2,000m)
30 Box jump, 24 inch box (150 BJ)
30 Wall ball shots, 20 pound ball (150 WB)

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