Warm Up

Dynamic Warm Up

 

Mobility

Thoracic Spine

Calves

 

Partner Strength

Snatch

Minutes 0-4 (115,75)

Minute 4-6 Rest

Minutes 5-8 (135,95)

Minutes 8-10 Rest

Minutes 10-12 (155,105)

ADV + 30/20LBS

Level 2 – 40/30lbs

Level 1 -50/40lbs increase by 10/5lbs

 

Coaches note- These should be technically proficient reps and should not be rushed. Capable athletes should be squat snatching at some point.  Try to partner with someone with similar abilities. If you do not match up with anyone, use separate bars and work in with each other.

 

WOD

3 Rounds

400m Run

25 Burpees

 

Level 2- 20 Burpees

Level 1- 300m, 15 burpees

ADV- Wear a weight vest

 

Extra Work

6 Rounds

2 Min Amrap

2/1 legless rope climbs

15 Cal Row

HSWalk for distance

Rest 1 min

 

Wod Credit – CFMayhem

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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!