Benchmark WOD (20 Minute Hard Cap)
“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Rest 7-10 Minutes

WOD 2 (10 Minutes)
1000m Row*
100 Sit-ups

 

ALSO – Here is the CFK Throwdown WOD #3

“Blurrppeess”

9 Minute Time Cap

4 Rounds

1 Partner completes 40 Wall Balls while the other does burpees. Alternate rounds (2 rounds each)(20/14 – 10’/9′)(14/10 – 9’/9′)

The partner doing burpees can only perform burpees while the other partner is doing wall balls. If the wallballing partner stops, the burpees must stop as well

Score for the workout is total burpees.

NOTE: If a team finishes all 4 rounds of wall balls under the time cap, the remaining time will be dedicated to adding burpees to their total count. One partner works at a time

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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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