Warm-up

EMOM 6

Odd – 15/12 Cal Row

Even 1- 20 Single Leg V-Ups

Even 2- 20 Jumping  Lunges

Even 3- 5 Inchworms + 3 Push ups

Strength

Front Rack Lunge

6 x10 Alt. Steps in Place

WOD(20 minute Cap)

EMOM Indefinitely

  • Odd- 15/12 Calorie Row
  • Even- BB Reps* of 30- Shoulder to  Overhead- 20 Front rack Lunges- 10 Power Snatches (115,75)

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Light – Strength (work on lunge form and if ok, light barbell) WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

Level 2- 12/10 Calories, (95,55)

Level 1- 10/8 Calories, (75,35), 21 STOH- 15 FRL, 9 Power Snatch

Extra Work
9-7-5 Sandbag Clean (140/90)

50ft handstand walk

ADV (190/120), 100ft HSwalk

 

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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We are excited to meet you!