Friday, March 17, 2023


Friday, March 17, 2023

Garage Gym


Warm Up

quick movement set up and a couple of reps


For Time:
5 Rounds of:
400m run
30 Box Jumps (24")
30 Wall Ball Shots (20# to 10')

35 minute CAP

I scaled this to 20" box jumps and used a 14# wall ball.  I still did not manage to finish under the cap.

Round 1 - 7:30ish
Round 2 - 8:30ish
Round 3 - 9:00ish
Round 4 - 9:00ish (34:30)
Round 5 - took off on Hail Mary run, returning at 37:57, did not complete box jumps or wall ball shots

This is a far cry from my last attempt at Kelly on July 8, 2015 when I finished the workout in 33:52.  All of it felt hard from the sluggish runs, to the box jumps that started testing my left calf to the wall ball shots that ended up at sets of 10/5/5/5/5 (80% of which were good reps and even the no reps had the height, but did not hit the target above the line).  It felt great to hit a benchmark workout with some old school CrossFit.

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