Warm-up

Partner Up!

Run 400m w/ Wall Ball – switch as needed

 

P1: 10 Wall Ball Lunges

P2: PVC Passthroughs

Switch

P1: 10 Wall Ball Clusters

P2: PVC Overhead Squats

 

 

Skill

Rope Climb

 

WOD (Remember to wear your leg protection for rope climbs!)

800m Run

30 Power Snatches (95,65)

400m WB Run (20/14)

10 Rope Climbs or Wall Climbs

400m WB Run

30 Overhead Squats

800m Run

 

Level 2- 5 Rope/Wall Climbs

Level 1- 3 Rope/Wall Climbs

 

Extra Work

10 Minutes to Work up to a Heavy 10 rep Overhead Squat

10 Minutes to Work up to a Heavy 10 rep Back Squat

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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!