Warm Up:
MU drills // movement standards // dynamic

WOD
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (24/20″)
Muscle-up

From 10:00-20:00:
24-18-12
Burpee
Chest-to-Bar Pull-up

From 20:00-30:00:
42-36-24
Push-up
Ring Row

Level 2:
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (20/14″)
4-3-2
Muscle-up

From 10:00-20:00
24-18-12
Burpee
18-12-6
Chest-to-Bar Pull-up

From 20:00-30:00
36-24-12
Push-up
Ring Row

Level 1:
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (10/8″)
Muscle-up Transition

From 10:00-20:00
24-18-12
Burpee
18-12-6
Banded Pull-up

From 20:00-30:00
36-24-12
Push-up
Ring Row

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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!