Kelly
Five rounds of a 400m run, box jumps, and wall-ball shots — a running-anchored triplet pairing two lower-body-dominant movements with the run.
- 400 mRun
- 30Box Jumps24in box
- 30Wall Ball Shots(20lb)
Movements in this workout
Scaling
Scaled
20" box (step-ups allowed), 14/10 lb ball, 3-4 rounds. This is a 25-35 minute workout even scaled — start slower than feels right.
Beginner
3 rounds: 200m run, 15 box step-ups, 15 light wall-balls. Volume is the hazard here, not load — cut rounds before cutting movements.
The story
Five rounds of a 400m run, thirty box jumps, and thirty wall-balls — one of the longer Girls, a half-hour grind for most athletes. Nothing is heavy; the test is staying in continuous motion when every movement taxes the legs the previous one just used. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2005-04-10.
First posted 2005-04-10
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).