Warm-up

Partner Up!

Partner A: Row 40/30 Calories

Partner B: Stretch with PVC

Switch

 

 

 

Strength

Overhead Squat

10-8-6-4-2

(75-80-85-90-95%)

 

WOD

10-8-6-4-2

Calorie Row x5/4

Squat Snatch (135,95)

Level 3 (115,75)
Level 2 (95,55) Calorie Row x4/3

Level 1 Power Snatch (75,35), Calorie Row x3/2

ADV- 165,110

Bike Sub x 4/3

 

*Coaches Note: This Weight should be challenging for the Snatches. If the whole workout is going to be rowing for you, cut down the rowing cals.

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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!