Warm Up:
Moment of Silence
Dynamic Into,
Clean and jerk progression

Partner WOD:
5 Rounds:
143 Step-ups (20″)
9 Rope Climb (15′)
11 Clean & Jerk (205/135#)

Level 2:
5 Rounds:
143 Step-ups (20″)
9 Knees to Elbows (each partner)
11 Clean & Jerk (185/115#)

Level 1:
5 Rounds:
143 Step-ups (20″)
9 Knees to Chest (each partner)
11 Clean & Jerk (155/85#)

The total distance of step-ups (143 Step-ups x 5 Rounds = ~1100ft) represents the 110 stories of the World Trade Center Buildings.

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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.
 

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!