Warm Up

Every :30 seconds for 4 minutes (8 rounds)

Complete 5 Bar Facing Burpees

L2 – 4 Reps

L1 – 3 Reps

 

2 Rounds

10 Good Mornings

10 Bent Over Rows

10 Strict Press

*Add weight for second round.

 

 

Strength

10-8-6-4-2

Strict press

Strict Pull-up

 

Coaches Note – Treat this as a true strength. If the pull-ups are not challenging enough, add weight. Each set should essentially be a max. Increase weight as able and if you need to re-rack the weight in the middle of the set, that’s okay.

 

WOD

600m Run

21 Deadlifts (225,155)

21 Bar Facing Burpees

600m Run

15 Deadlifts

15 Bar Facing Burpees

600m Run

9 Deadlifts

9 Bar Facing Burpees

 

*Sub 750m Row for 600m run if the weather doesn’t cooperate. 

 

Extra Work

EMOM18

  1. 5 Back Squats @80-85%
  2. 1 Snatch Balance
  3. 50ft Handstand Walk

 

-Will need 2 racks. Try to work in with a partner.

 

Olympic Lifting Class  **4:00 Only**

 

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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!