Smelly Kelly

CrossFit Boro – CrossFit

Okay, guys. Here is a spin-off of the classic benchmark CrossFit WOD, “Kelly”. Originally running, box jumps, and wallballs, I decided to instead do the wallballs evil sister – THRUSTERS! It’s less reps than would be prescribed for Kelly to make up for the increase in weight, but this workout is still sure to be brutal. You should be around 2-2:30 for the run, 1:30-2 for the box jumps and 1-1:30 for the thrusters. Scales will include reducing distance of the run, height of the box, and weight of the thrusters. It will be a benchmark moving forward so be sure to log your time!!!

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A: Smelly Kelly (Time)

5 RFT (Cap: 30 minutes)

400m Run

30 Box Jumps (24/20″)

15 Thrusters (95/65#)


Barbell Soleus Smash

Barbell Quad Smash

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