Warm-up

Dynamic Warm Up

 

Midline

6 Minute AMRAP

5 Strict Toes to Bar

10 Hollow Rocks

15 Sit-ups

 

WOD

800m Run

40-30-20-10

Kettlebell Swings (1.5,1)

Wallballs

800m Run

 

Level 2- 30-25-20-10 (1,0.75)

Level 1- 25-20-15-10 (0.75,0.5)

 

Extra Work

For Time:

30 Bench 165/105

30 Bench 135/85

30 Bench 115/75

 

*Scale the bench to a weight where you can get 10 reps off the bat.

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NEED TO CONTACT US?
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!