“Kelly” is a benchmark CrossFit WOD that involves a combination of running, wall ball shots, and box jumps. Here’s the structure: “Kelly” 5 rounds for time: • 400-meter Run • 30 Box Jumps (24 inches for males, 20 inches for females) • 30 Wall Ball Shots (20-pound ball for males, 14-pound ball for females) Tips: 1. Pacing on the Run: Manage your pace on the runs to maintain consistency across all rounds. 2. Efficient Box Jumps: Focus on efficient box jump technique. Land softly and extend fully at the top of the box. 3. Wall Ball Shots Technique: Use your hips and legs to generate power during wall ball shots. Maintain a steady rhythm to avoid fatigue. 4. Breathing Control: Manage your breathing, especially during wall ball shots and box jumps. Controlled breaths can help you sustain your effort throughout the workout. Benchmarks: Completing the workout within 25-35 minutes is a common goal. Elite athletes may aim for sub-20 minute times.