Warm Up

3 Rounds

:20 on/:10 off

-Russian Swings

-Burpees

-Lateral Up & Over on Box

 

 

Accessory

Single Leg Step Up to Press

3 x 5 per side

 

WOD 1 (12 minute cap)

“The Little Engine That Could”

60 Burpee Box Jumps for Time (24, 20”)

EMOM- 6 Kettlebell Swings (2,1.5pd)

 

Scaled – 1.5, 1pd. Step ups are allowed

 

Rest 10 minutes

 

WOD 2 (12 Minute cap)

3 Rounds

400m Run

12 Front Squats (155,105)

*Front squats should be unbroken or no more than 2 sets

Level 3- (135,95)

Level 2- (115,75)

Level 1 – (95,55)

 

Bike Option – .7 miles

 

 

Extra Work

The May Sidepiece:

400M Sled Push With A Partner

ADV – 4/3 (45# plates)

RX – 3/2

L2 – 2/1

 

Olympic Lifting Class **4:00PM 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!