CrossFit Kova – CrossFit


3 rounds of:

Run 200m

10 Hollow Rocks

10 Air Squats/ Jumping Squats/ Medicine Ball Cleans (change each round)

5 Burpees/ 5 Box Jumps/ 5 Burpee Box Jumps (change each round)

Metcon (Time)


5 rounds for time:

Run 400m

30 Box Jumps (24/20″)

30 Wall Balls (20/14lbs)

Time cap: 35 minutes


– #longerworkoutwednesday

– CrossFit benchmark “Kelly”

– High rep, but no rest is the prescirption today

– Run at a fast but sustainable pace

– Box Jumps will jack your HR, a jump up and step down is a great way to manage this but you can rebound if you wish

– Aim to open each set of wall balls with a big chunk if possible

– Smooth and steady is the theme today push hard but don’t enter “the red zone” where you are too cooked to maintain your pace

– Empty the tank in round 5

– Time cap: 35 mins


Volume – reduce to 4 or 3 rounds

Run – Row or Assault Bike

Box Jump – reduce height, step up

Wall Ball – reduce weight, reduce target height

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