Warm-up

2 Rounds

Run 200m

10 BB Bent Over Row
*Add Weight Second Round
10/8 Calorie Row

10 Banded Lat Pull Down in Hollow Hold

https://www.youtube.com/watch?v=FVjtOSA-dz8

 

Skill

Chest to Bar Pull-ups

 

WOD1 – CF Games Master’s Final (12 minute Cap)

7 Bar muscle-ups

7 Chest-to-bar pull-ups

7 Chin-over-bar pull-ups

21 Thrusters (95, 65)

5 Bar muscle-ups

5 Chest-to-bar pull-ups

5 Chin-over-bar pull-ups

15 Thrusters

3 Bar muscle-ups

3 Chest-to-bar pull-ups

3 Chin-over-bar pull-ups

9 Thrusters

 

 

Level 3- 5-4-3 Reps on gymnastics

Level 2 Option

14 Chest-to-bar pull-ups

7 Chin-over-bar pull-ups

21 Thrusters (75,50)

10 Chest-to-bar pull-ups

5 Chin-over-bar pull-ups

15 Thrusters

6 Chest-to-bar pull-ups

3 Chin-over-bar pull-ups

9 Thrusters

 

Level 1 Option

21-15-9

Chin-over-bar pull-ups or steep ring rows

Thrusters (55,35)

 

WOD 2- For time

40/30 Cal Row

40 Box Jump Overs

600m Sprint

 

Extra Work

For 10 Minutes

E2MOM

3 Squat Snatches

1 High, 1 Above the knee, 1 Mid Shin

reset for each Snatch

followed immediately by EMOM7

1 Squat Snatch

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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.
 

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We are excited to meet you!