Warm Up

In 3 Minutes

200m Run

Then AMRAP Air Squats

 

Rest 1 Minute

 

In 3 Minutes

200m Run

Then AMRAP Plank Hold

 

Partner WOD!!! 

In 14 Minutes complete

1 mile run (switch every 200m)

Then AMRAP

20 Shoulder to Overhead (115/75)

20 Jumping Air Squats

 

Rest 2 Minutes

 

In 14 Minutes complete

2000m Row (switch every 250m)

Then AMRAP

20 Hang Squat Cleans (115, 75)

20 sit ups

 

Level 2- 95,55

Level 1- 75, 35

*If still getting familiar with squat clean, sub with Front Squat instead, as this WOD is meant to move quickly

 

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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!