Kelly

CrossFit Benchmark WOD – "Kelly" [wmv][mov]

5 Rounds For Time of: 

• 400m Run
• 30 Box Jumps -24" (men and women)
• 30 Wall Ball -20 lb. M/14 lb. W

*Scaling Options
1. 5 Rounds of 15 Box Jumps/ 15 Wall Ball
2. 3 Rounds of 30 Box Jumps/ 30 Wall Ball 

3. 3 Rounds of 15 Box Jumps/ 15 Wall Ball

Compare to: April 2012 December 2011

Strength Focus: Back Squats
   Work Up to a Heavy Single

Welcome to CFF Debbie, and welcome back Liz!

Christine and Anthony came to visit us at the gym today! He will be old enough to CrossFit in no time!