Tuesday 190730

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

“Kelly Rowland”

Complete for time:

Row 50/35 Cal

3 Rounds of Kelly*

Row 50/35 Cal

*1 Round of Kelly:

Run 400m

30 Box Jumps, 24″/20″

30 Wall Balls, 20#/14#

[/rs-box_content]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2019/07/Photo-Jun-07-4-33-10-PM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Elina repping out some deadlifts like a boss!

Mash-up!

Today you get to rock 3 rounds of the classic CrossFit benchmark workout “Kelly” sandwiched between a couple of longer duration rows. The workout “Kelly” is typically 5 rounds, but for today you’ll replace those 2 rounds with the rows. Your legs will likely thank you for reducing the reps from 150 to 90! Today is long and light so treat accordingly. Don’t go too crazy on the first row because there is a lot of work to be done once you get off the rower. Think of a pace that’s sustainable for steady movement for 25 to 30 minutes. Once you finish the 3 rounds of Kelly, get on the rower and get after it. This is the home stretch and you’re done after you hit that cal number so get after it. 

These mash-up workouts are a blast, enjoy this take on a CrossFit classic!