Warm-up
3 Rounds or 10 minutes – whichever comes first
10 Lateral Burpees
10 Stiff Leg Single Leg Deadlifts (add weight each round)
10 Superman Rocks
40 Double Under

L2- 20 Double Unders or attempts

Strength
For 21 Minutes
Minute 1- Deadlift 3 Reps @80%

Minute 2- 10 Partner Hamstring Curls or Glute Ham Raises on the GHD

Minute 3- Rest

*Partner up and have Partner 2 take rest during minute 2 and work during minute 3. That way partners can take turns holding their partners ankles.

Level 1- Hamstring Curls on the medball

WOD
3 Rounds (15 min cap)
60 Double Unders
15 Hang Power Cleans (155,105)
20 Burpee Lateral Jumps

Level 3- (135,95)
Level 2 (115,75), 30 Double Unders
Level 1 (95, 50), 100 Singles

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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!