Kelly – Benchmark

CrossFit Empire South – CrossFit

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Benchmark Metcon

(25 min. cap)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

5 rounds for time:

400-m run

30 box jumps (16/20 in)

30 wall-ball shots (10/14 lb)


5 rounds for time:

300-m run

20 step-ups (16/20 in)

20 wall-ball shots (10/14 lb)

Post Workout Mobility

Stretching (Checkmark)


3:00 of crying post workout

(Start with a gentle sob and build from there)



1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

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