Warm Up:
3-4 Rounds (coach discretion):
200m Jog
3 Sumo Stance Inchworms
6 Scorpion Stretch / Side
9 Hand Release Push-ups (from knees if needed)

WOD:
For Quality:
EMOM 18:
1) :30 DB Floor Press (50/35#)
2) :30 Sumo Deadlift (225/155#)
3) Rest

*Add weight in small increments as long as athletes are working more than they are resting in the :30 interval.

Level 2:
EMOM 18:
1) :30 DB Floor Press (35/25#)
2) :30 Sumo Deadlift (155/105#)
3) Rest

Level 1:
EMOM 18:
1) :30 DB Floor Press (25/15#)
2) :30 Sumo Deadlift (95/65#)
3) Rest

Accessory:
3 rounds:
200m KB Shoulder Carry (70/53)
30 Leg Raises over KB

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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!