Warm-up

Run 200m

5 Windmills per side

5 Arm Bars per side

Run 200m

10 Overhead Kettlebell Lunges per side

Run 200m

20 Russian Swings

 

 

Benchmark WOD

“Helen”

3 Rounds

400m Run

21 Kettlebell swings (1.5,1)

12 Pull-ups

 

Level 2- (1,0.75)

Level 1 – (0.75,0.5)

 

WOD 2 or Extra Work

12 Minute EMOM

  1. 200M RUN
  2. 15 sit-ups
  3. 100m Run with Kettlebell(1.5,1)
  4. 12 Toes to Bar

 

Level 2- 150m run

Level 1- 100m Run

ADV- GHD,  15 Toes to Bar

 

Extra Work

3 Rounds

21  Hang Power Cleans (155,105)

15 Thrusters

9 Snatches

 

Rest 3 Minutes

 

Report 3 separate times

 

Scale as necessary

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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!