Warm-up (6 Minutes)

1 minute work:30s Rest

  1. Bike or Row
  2. Straight leg raises
  3. 100m KB  carry
  4. Mountain Climbers

 

Mobility

Hip Flexors

Lats

 

Skill

KB Snatch

 

Partner WOD(30 Minutes)

70/55 Cal Row

50 Toes to Bar

50 Single Arm DB Snatches 50/35

600m Double KB run (53/35)*

50 Single Arm DB Snatches

50 Toes to Bar

50/40 Cal Row

 

Partition the Reps however you choose between the partnership

 

*Partnership will complete the run together. You can each carry one or take turns hauling both.

 

Level 2- 35/25

Level 1- 25/18 30 Reps

Beginner/Friends – Sit-ups, KB swings

ADV 70/53

 

Bike Sub = 50/40

 

Extra Work

100/75 cals assault bike – EMOM including the 321go!

1 Stone Over The Shoulder (135/95)

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!