Tuesday April 18th “Kelly”





Five Rounds For Time:

Run 400m

30 Box Jumps (24”/20”)

30 Wall Ball Shots (20#/14#)


The classic CrossFit WOD’s are classic for a reason. They never stop being effective. It all looks easy enough, right? Just take it easy, pace it, no big deal… Here’s why that plan won’t work: Hip. Extension. It’s a simple, yet brutal application of your fitness level. You can’t run from it. To jump up to that box, or lift that wall ball to its’ proper height, your body has to accelerate against gravity and extend. That equals a heart rate spike. Enjoy.