This months Bring a Friend workout is a version of one of the benchmark workouts named after some of the CrossFit women, “Kelly“.

In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. Don’t worry we will scale it as required for those not used to this style of workout.

Then at 10am stick around to work on your mobility.