Warm-up

8 min AMRAP

50’ Plank Walk

20 Hollow Rocks

50’ Burpee Broad Jumps

10 Push Ups

 

 

 

Strength

Work Up to Max Weight for the complex:

1 Power Clean

1 Hang Squat Clean

1 Jerk

*Challengers – use this time really hone technique with a medball and/or dowel. Technique is critical to the Olympic lifts, so now is the time to practice

WOD

4 Rounds

6 Strict Handstand Push-ups

12 Squat Cleans (115,75)

18 Box Jumps

 

Level 3- Kipping Handstand Push-up

Level 2 – 95,55

Level 1 – 75,35

Challenger – Pike or plank pushups; goblet squats; steps or jumps

ADV- 135,95; Deficit HSPUs (2 thick45s/1-45)

 

Extra Work

“Biking Annie”

50/40/30/20/10

Calorie Bike

SitUps

 

ADV – GHDs – only choose this option if you have safely done more than 100 ghd’s in a 10 minute time frame before – otherwise at the very least cut in half

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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.
 

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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!