Warm-up

4 Rounds

:20 on/:10 off

Row for Cals

Rest 1 minute

4 Rounds

:20 on/:10 off

Max Burpees

 

 

Accessory – EMOM 6

Odd: 10 Good Mornings

Even: 5 RDL

 

Strength – E2MOM 10

5 Deadlifts (straight sets)

 

 

WOD

For Time

60/45 Calorie Bike OR 800m Run

60 Burpees

 

Level 2 – 50/35

Level 1 – 40/25/ 35 Burpees

 

Coaches Note:

Simple, but deadly. Stay focused, push through the suck, and we will see you on the other side.

 

Extra Work

40-30-20-10

Wallballs (30/20)

10 Muscle ups after each set of wallballs

Scaled- (20/14) Muscle ups to 5 each round

This Extra Work is programmed assuming Sunday was a rest day and you did not take class yesterday.

 

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

 

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NEED TO CONTACT US?
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!