Warm Up

Partner Up

P1- 12/10 Cal Row

P2- Bandy Rows

P1- 12/10 Cal Row

P2- Hollow Hold Lat Pull Down With Straight arms

P1- 12/10 Cal Row

P2- Hip Turnovers

 

Strength (not for time)

10-8-6-4-2

Deadlift (65-70-75-80-85%)

Strict Pull-up

-Sub Challenging Ring Rows for Pull-ups if a light band isn’t enough.  Add weight to the pull where able.

 

WOD

50/40 Calorie Row

5 Muscle-ups

40/30 Calorie Row

4 Muscle-ups

40/30 Calorie Row

3 Muscle-ups

30/20 Calorie Row

2 Muscle-ups

20/10 Calorie Row

1 Muscle-up

 

Level 3- 3-2-1-1-1 Muscle-ups

Level 2- 15-12-9-6-3 Ring Dips

Level 1/Challenger- 15-12-9-6-3 Bench Dips or Pull-ups/ -10 cals on the rower

ADV – Muscle-up Reps x2

 

Olympic Lifting Class **4:00PM Only**

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NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!