CrossFit Hero WOD: “Dork” – Sunday 12-30

by | Dec 29, 2018 | General, Latest WOD

Warm Up

4 Rounds

:20 on/:10 off

  1. Jump Rope
  2. Burps
  3. Kettlebell Figure-8s

 

Mobility

Calves & Shoulders

 

WOD

“Dork”

6 rounds for time of:

60 Double-unders

30 Kettlebell swings (1.5,1)

15 Burpees

 

Level 2- (1,0.75)

Level 1- (0.75, 0.5), 5 Rounds, 60 singles, 20 KB Swings, 10 Burpees

 

Extra Work
6 Rounds
2 Snatch Pulls
1 Squat Snatch
*Reset between each lift
*Rest as needed between sets

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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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