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NorthJax Crossfit – Group Training

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Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)
In this longer aerobic piece, look to move continuously, smaller sets with shorter breaks will get you the best results, find a pace on the run and row that is slightly uncomfortable, but manageable. Time Cap for this workout is : 25 Minutes