CFK! Remember, we are implementing 8:30AM classes over the summer on Monday, Wednesday and Friday! And we’ll continue if there is enough interest…

Warm-up

3 Rounds

:45 Work/:15 Rest & Rotate

a – Handstand Shoulder Taps

b – Pass Throughs in Bottom of Squat

c – 200m Sprint

 

 

Benchmark WOD (20 Minute Hard cap)

“Nancy”

5 Rounds

400m Run

15 Overhead Squats (95,65)

 

Level 2- (75,50)

Level 1- (65,35)

 

WOD 2

EMOM12

  1. 30 Hollow Rocks
  2. 50m Handstand walk or 4 Wall Climbs
  3. 20 Sit-ups/12 GHD Sit-ups

 

Or Extra Work

 

Extra Work

Push Press + Push Jerk + Jerk (2+2+1) x 3

Push Jerk + Jerk (2+1) x 2, (1+1)x2

Jerk x 1 x 3 sets

*Move up in weight through the course of the sets.

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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!