Happy Day-After-St Patty’s!

Hope everyone enjoyed the High Holy Holiday…

Right back at it with our favorite Hero WOD. This is a great primer for Memorial Day – try a different rep scheme perhaps?

And as always – do this one with intention and gratitude…

 

Warm-up

Dynamic across the floor

Upper body mobility

 

WOD

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

 

Level 3- 75 pull-ups, 150 Push-ups, 200 squats

Level 2- 50 pull-ups, 100 Push-ups, 150 squats

Level 1 800m Runs, 30 pull-ups, 60 push-ups,90 squats

 

*If raining or cold and snow/ice is in the way, you can sub 2k row for each mile run. Scale accordingly – 800m run –1000m row

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!