Home Gym
1100
Warm Up
Hip Hammy
Wrist Mobility
RDL
then a few reps of Deadlift, Box Jumps and Wall Ball Shots
Kelly Brown
5 rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.
I scaled this to 24" box jumps and 155# deadlifts. The wall-ball shots were scaled due to equipment constraints 14# ball to 9 feet. I finished the first round in just over 5 minutes and the subsequent rounds took me around 6 minutes. Total time was 29:24. With the rower in the basement, I was transitioning up and down stairs every round. The box jumps went really smooth and 24" is higher than my typical 20". The deadlifts I broke into sets of 6/4 and was able to hold that tempo each round. The wall-ball shots were the only reprieve, but a 30# ball to 10 feet would have been brutal.
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