Kelly Rowland

CrossFit Jacked – CrossFit


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)

– 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


– These are regular box jump, requiring athletes to stand to full extension at the top of each rep


– 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


– 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

Categories: WOD

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