CrossFit Freedom – CrossFit

“KP” Fundraiser Workout for Kelly Proctor


Dynamic Warmup


Metcon (Time)


In teams of 2

-1:05 single arm hang

then “Kelly”

5 rounds

400m run

30 Box Jumps

30 Wall Ball Shots

+ 19 reps Bench Press


1:05 single arm hang
we will perform this WOD in teams of 2- to represent that Kelly is not fighting this fight alone, and has the support of her whole team.

one athlete works at a time-

the 1:05 single arm hang represents Kellys epic single arm hang test performance from last June that we all remember-

(athletes may both hang simultaneously and accumulate a total of 1:05)

then we have the CrossFit Benchmark WOD “Kelly” adding in 19 Bench Press reps to each round-

19 represents the number of days that Kelly has been recovering, and Bench Press because we all know that KP loves Bench Day!

“KP” In honor and support of one bad ass chick..and she is in the house to see it all go down! Thank you all for coming out and for your support- stick around after for Real Clean Paleo Breakfast- % of proceeds will go to RCP credit for Kelly!