WOD Talk and Demo with Coach Kyle CrossFit Benchmark Kelly 5 RFT 400m Run 30 BJ 30 WB
"Kelly" - Testing 5 Rounds 400m Run 30 Box Jumps (24"/20"/Low) 30 Wallballs (20/14/Light) 35-Minute Time Cap ************************************** Free Workout Programs, Tips, and Online Coaching at MovementLink.Fit ************************************** Workout Scaling and At-Home Variations 400m Run Fitness Level Scaling: 7:30 - 10:00 Best Mile: Alternate between 400m and 200m Runs 10:00+ Best Mile: 200m Runs 30 Box Jumps (24"/20"/Low) Equipment Substitution: ~60 Bounding Jumps to Very Low Box ~30 Jump + Lunge 15 Wallballs (20/14/Light) Equipment Substitutions: ~12 Barbell Thrusters (45/35/20%) ~12 Double DB/KB Thrusters (35s/25s/Medium) ~9 Double DB/KB Thrusters (50s/35s/Heavy) ~12 DB/KB One Arm Thrusters* (50/35/Heavy) ~15 DB/KB One Arm Thrusters* (35/25/Medium) ~15 Ruck One Arm Thrusters* *Switch Arms Every 10 reps
WOD Talk and Demo with Coach Kyle 7 RFT 7 Strict Press 14 OL Deadlifts
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