CrossFit WOD, September 7, 2018

Kelly

Warm-up
Row 400m
then 2 rounds
5 Jump Squats
10 Lunges

Mobility
1:00 Ankle Mobility each side
1:00 Banded Shoulder each side

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon
Scaled version
Little Kelly (Time)
5 Rounds
200M run
15 Box Jump
15 Wall Ball