Warm Up: 3x
1) 7 Scap Pull-up
2) 14 Shoulder Taps
3) 7 Single Arm KB Swings Each Arm
4) 14 Dip Drive With Bar or PVC
5) 7 Air Squats

WOD
For Time:
500m Run
10 Bar Muscle-ups*
25 Shoulder-to-Overhead (135/95#)
400m Run
10 Bar Muscle-ups
20 Shoulder-to-Overhead
300m Run
5 Bar Muscle-ups
15 Shoulder-to-Overhead
200m Run
5 Bar Muscle-ups
10 Shoulder-to-Overhead
100m Run
5 Bar Muscle-ups
5 Shoulder-to-Overhead

*substitute Hang Power Cleans for Muscle Ups

Level 2:
For Time:
500m Run
10 Chest-to-Bar Pull-ups
25 Shoulder-to-Overhead (95/65#)
400m Run
10 Chest-to-Bar Pull-ups
20 Shoulder-to-Overhead
300m Run
5 Chest-to-Bar Pull-ups
15 Shoulder-to-Overhead
200m Run
5 Chest-to-Bar Pull-ups
10 Shoulder-to-Overhead
100m Run
5 Chest-to-Bar Pull-ups
5 Shoulder-to-Overhead

Level 1:
For Time:
500m Run
25 Jumping Pull-ups
25 Shoulder-to-Overhead (45/35#)
400m Run
20 Jumping Pull-ups
20 Shoulder-to-Overhead
300m Run
15 Jumping Pull-ups
15 Shoulder-to-Overhead
200m Run
10 Jumping Pull-ups
10 Shoulder-to-Overhead
100m Run
5 Jumping Pull-ups
5 Shoulder-to-Overhead

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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!