Warm-up

10 Burps

10 Burpees to Target

10 Strict Pull Ups/Jumping Pull Ups

10 Burpee Pull Ups

 

Mobility

Trap Mash

 

Strength

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD

30 Hang Power Cleans (135/95)

25 Burpee Pull-ups

20 Hang Power Cleans

15 Burpee Pull-ups

10 Hang Power Cleans

5 Burpee Pull-ups

 

ADV (155/105)

L3 (115/80)

L2 (95/65)

L1 (65/35)

 

Extra Work
With A Partner
*Two People Can work at the same time
100 Calorie Air Bike
80 GHD Sit Ups*
100 Calorie Bike

 

*Scale to half way down and/or number where necessary.

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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.
 

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!