Warm-up

6 min AMRAP

100m Single Arm Overhead Kettlebell Carry (Switch arms at 50m)

5 Toes to Kettlebell

15 Kettlebell Swings

 

Accessory

Turkish Get-up

10 Alternating Arms at a challenging weight.

 

WOD (26 mins)

2 Rounds

In 5 Minutes Complete

200m Wall Ball Run (20/14)

30 Kettlebell Swings (2,1.5)

In the remaining time

Row Max Calories

 

Rest 2 Minutes

 

In 5 Minutes Complete

200m Wall Ball Run

30 Toes to Bar

In the remaining time

Row Max Calories

 

Rest 2 Minutes

Score= Total Calories

Level 2 (1.5,1), 20 Toes to Bar

Level 1 (1, 0.75), 15 Toes to Bar

 

Olympic Lifting Class **6:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 clean+ 1 FS + 1 jerk
60%x 1
70%x 2
80%x 2
85%x 1

Strength
4×3 push press + 1 jerk
@ 70% of 1 RM PP
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!