Warm-up

2 Rounds

:45 on/:15 off

Hang Muscle Cleans

Burpees

Pull Up Hang

ADV – Chin Over Bar

 

 

 

Accessory

2×10

Banded Pull Aparts

Banded Press

Banded Bent Over Rows

 

Strength – E2MOM

Strict Press – Climbing

3-3-3-3-3

 

WOD (20  minute cap)

30-20-10

Hang Power Cleans (135,95)

Burpees

Pull-ups

 

Level 2– 115,75

Level 1– 95,45

ADV– 155,105

 

Coaches Note: Rest at the rack position and use the rebound/momentum to cycle weight.  Pick a weight you can get through the set of 30 in no more than 3 sets.

 

Extra Work

10-8-6-4-2

Deadlift

 

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

 

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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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We are excited to meet you!