Warm-up

Partner Up!

P1: 15/12 Cals on Rower

P2: Strict Pull Ups

Switch

P1: 15/12 Cals on Rower

P2: Reverse Lunges

Switch

 

Skill

Pistol

 

Accessory

3 x 10 Ring Rows

Complete each set with a different hand position

  • Overhand
  • Neutral
  • Underhand

 

ADV- Single arm Ring Row

 

Strength

Push-press

3-3-3-3-3

 

WOD (14 Minutes)

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Strict Pull-ups

 

Rest 1 Minute

 

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Chest to Bar Pull-ups

 

Rest 1 Minute

 

In 4 Minutes complete

30/25 Calorie Row

20 Pistols

Then AMRAP Chin over bar Pull-ups

 

Level 2- 25/20 Cals

Level 1- 20/15 Cals

ADV – wear a vest

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 clean + 1 Jerk

1 deadlift +1 clean + 1 Jerk
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5 x 3 Front squat with double bounce at bottom
75%
On dashes
3 strict press + 2 jerk from ground
3 glute ham raise

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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!