Rose City Barbell – Group Training

View Public Whiteboard

Metcon (Time)

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run
“Meter Maid” could be considered a shorter version of the CrossFit benchmark workout “Kelly”, which is 5 Rounds for time of a 400 Meter Run, 30 Wallballs, and 30 Box Jumps. The weight on the medicine ball should be something that athletes are confident in completing the first 27 repetitions unbroken if they needed to. Within the workout, these bigger sets will likely be broken up once or twice. If unable to run, complete one of the following: