Warm-up

EMOM 6

1- Run 100m

2- 10/7 Strict Pull Ups

3- Run 100m

4- 20/15 Push Ups

5- Run 100m

6- 20 Jumping Squats

 

*Can sub 12/10 cals on bike or 150m row for runs if necessary

 

 

 

WOD

1 Mile Run

Then 10 Rounds

1 Clean and Jerk @85%

5 Pull-ups

10 Push-ups

15 Air Squats

 

Level 1- 800m Run

ADV- chest to bar pull-ups

 

 

Extra Work

EMOM16

Odd Only

  1. Max Effort Double Unders

2. Max effort strict muscle-ups. If you cannot string them do max in 1 minute. If you do not have them have someone assist you at the feet or work them from the floor

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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