This months Bring a Friend workout is a version of one of the benchmark workouts named after one 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 200 meters, Partner B will run 200m, Partner A will perform 15 Box Jumps, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will perform 15 Wall Ball Shots – 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 Kettlebell skills.

Member of the Month

Cruise on over to our Member of the Month page HERE and find out all about Kirstin.

Kirtin MMM April