Warm-up

2 Rounds

1 min on / :30 rest & rotate

  1. Assault Bike
  2. Burpee Lateral Jumps
  3. Mountain Climbers

 

Strength

Work up to a 1 RM Clean and jerk

 

Metcon

30/20 Calories on the Assault Bike – time trial

 

WOD

30 Hang Power cleans (135/95)

30 Burpee Lateral jumps

30 Shoulder to overhead

 

Extra Work

10-8-6-4-2
Snatch Grip Deadlift
50’ HSW on Dashes

L3 25’
L2 3 Wall Climbs

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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.
 

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!