CFK! Remember…Saturday’s WOD is “Jack’s Army”. We will be running heats, so sign up for yours at the gym. Hope to see you all then!!

6 min AMRAP

50’ Death March with Medball

5 Medball Burpee Ground to Overhead

50’ Medball Hug Duck Walk

10 Medball V-Ups

 

 

Mobility

Quad smash

 

Strength

EMOM10

2 Deadlifts @ 80%

 

WOD

2 Rounds

20 Power Snatches (115,75)

30 Wallballs

20 Overhead Squats

30 Toes to Bar

 

Rest 2 Minutes

 

Level 2 (95,55)

Level 1 (75,35); 20 reps of everything

 

CoachesNote: Round one should be sub 8 minutes. If it’s not, scale the weight for round 2.

 

Extra Work

Every 3:00 for 8 Rounds 20/15 Calorie Bike + 200M Run. Scale accordingly, should have :40-1:00 Rest

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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!