Benchmark Blog: Kelly

To continue our “Girls week”, today we are doing WOD Kelly.
This is a task-specific workout:

Five rounds for time of:
Run 400 meters
30 Box jumps, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Run
This workout requires some endurance, for some the 400m can be their recovery time, for others it will dictate the pace of the workout altogether.

Box jumps
Please be careful! If you are relatively new to CrossFit, the coach could possibly scale you to a lower height, or even step-ups to secure safety. For the advanced CrossFitters, pick a pace you can go unbroken, but also be careful.

Wall balls
You hate ‘em, or you love ‘em, there is no in between. Try to go unbroken, maybe break it up once at the most.
If it’s difficult to maintain a proper pace and execution of the movement, the coach will scale you down to a lighter ball.

Times?
Elite times would dive under 17 minutes, for the mere mortals a time of 25 minutes would be a great aim.

Good Luck!