WOD

4 Rounds

1 Minute Work : 20s Rest

  1. Row or Bike (cals)
  2. Box Jump (24/20)
  3. Sit-up
  4. Burpee
  5. Wallball

Score= total reps

OLY Class **4:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
3 position pause snatch
Work up to a moderate weight
Should be around 60-65% of 1RM

EMOM 10
1 pull +1 power snatch + 1 high hang squat snatch
70% of 1RM

Strength
5 x5 snatch grip dead lift
Superset of 10 back extension between deadlifts

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!