CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Kelly Rowland
35 Minute Time Cap
50/35 Cal Row or Bike
3 Rounds of “Kelly”
50/35 Cal Row or Bike
1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
GENERAL
– Going long and light with this mash-up of the CrossFit benchmark workout “Kelly”
– “Kelly” is typically 5 rounds, but two of those rounds have been replaced with a 50/35 calorie row in either end
– Find a moderate pace throughout that you could sustain for a 25-30 minute effort
BOX JUMPS
– These are regular box jump, requiring athletes to stand to full extension at the top of each rep
WALLBALLS
– Choose a wallball weight that you can complete in 3 sets per round
– Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets
ROW
– Treat the first row as more of a buy-in than as part of the workout
– Look to match or increase your pace on the final row, as there is no work to follow
*Stagger by 3-4 minutes if short on rowers