Warm-up

EMOM 9

  1. 15/12 Cal Row
  2. 50’ OH Dumbbell Lunge (switch arms @ 25’)
  3. 7 Burpee Step Ups

Accessory

Man-makers

8-7-6-5

Climb in weight each set. No resting the DBs.

 

https://www.youtube.com/watch?v=iMNnvhg1JcM

 

WOD

50 Calorie Row

50 Weighted Dumbbell or KB Step-ups (50’s,35’s)

50 Pull-ups

50 Burpee Box Jumps

50 SA DB or KB Snatches (50,35)

 

Level 2- 40 Pull-ups (40,25)

Level 1- 30 Reps (30,15)

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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!