Warm-up

1 Minute Double Unders

1 Minute Hollow Hold

1 Minute Double Unders

1 Minute Plank Hold

1 Minute Double Unders

 

 

 

Strength

EMOM12

Snatch

Minute 1: High Hang

Minute 2: Mid Hang

Minute 3: Floor

75%-80%-85%-90%- /Climb in weight after completing the floor lift.

 

WOD (12 minutes)

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Level 2- ½ Double Unders

Level 1- ½ Sit-ups/x2 singles

ADV – Double the dubs, ½ the situps as GHDs

 

Optional WOD 2

“Cannonball”

21-18-15-12-9-6-3

Unbroken kettlebell Swings (70/53)

Coaches Note – 84 total kb swings here. Grip will be a major factor. Shake out between sets and push yourself to pick up the kb before you want to but be sure to hold on bc only unbroken sets count.

 

Extra Work

4 rounds for time of:

25-cal. row

25 burpees

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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.
 

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