“You’re remembered for the rules you break.” – General MacArthur


5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

“Kelly” is a longer, CrossFit Benchmark “Girl” workout
Times can range anywhere from the mid 20’s to close to 40 minutes
We’re allotting a full 40 minutes for today’s simple triplet benchmark

The biggest thing to consider today is wallball weight
This should be a weight that athlete can complete the 30 reps in no more that 3 sets
With 150 total reps, going lighter or reducing overall volume will be the most common subs

Athletes should stand to full extension at the top of each box jump

If unable to run, complete one of the following:
500/400 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault

The first thing we can focus on today is pushing for big sets on the wallballs
That is the only station we would stop moving on
Today is a great opportunity to train big sets
Look to complete these within 1-3 sets:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10

Hold a moderate pace on the runs and a steady cadence on the box jumps that you can maintain across all 5 rounds
These should be paces that allow you to thrive through big sets on the ball