Warm-up

Run 400m w/ Medball

Then:

2 Rounds not for Time:

35 Hollow Rocks

30 Russain twists with Medball

25 Sit-ups

20 Supermans

 

 

Hero WOD

“Rankel”

20 Minute AMRAP

6 Deadlifts (225/155)

7 Burpee pull-ups

10 Kettlebell swings (2,1.5)

200m sprint

 

Level 2 (185,115); (1.5,1)

Level 1 (135,75); (1, 0.75)

 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

Olympic Lifting Class **6:00PM Only**

Warm up
**Mystery Warmup**

Clean
1 RM Thruster

1 RM back jerk

10 min EMOM
1 Power Clean + 1 HSC 80% across

Strength
Heavy
…?…

1 FS +1 Split Jerk (focus on reset bar)
Pull drills

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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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