Warm-up

Row 250m

20 Air Squats

Run 200

20 Scap Pull-ups

Strength

E2MOM 10

3 Push-presses @85%

WOD

3 Rounds

In 2 minutes complete

250m Row

Pistols

Rest 1 Minute

In 2 minutes complete

200m Run

Then Max Pull-ups

Rest 1 Minute

Score= Total Reps

 

Level 2- Pistol Progression

Level 1/Lite – air squats, jumping pull-ups

ADV- (155/105), Bar MUPs

 

Extra Work

15-12-9

Back Squat (275/185)

3/2 Pegboards after each set

Take the barbell from a rack. Scale to (225/155) and rope climbs

 

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NEED TO CONTACT US?
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!