Warm-up

EMOM 6

  1. Row 250/200m
  2. Accumulate 30 Hold w/ Chin Over Bar

 

L1- 30 Second Hold from Pull Up Bar (Straight Arms) or Bottom of Ring Row

 

Accessory

AMRAP 10

5 Floor Press

5 Strict Pull ups

5 Ring Dips

5 Bent Over Rows

 

ADV (135/95) L-Pull Ups

L2 (95/65)

L1 (65/35)

 

WOD (20 Minutes)

2015 Masters Qualifier 3

2 rounds for time of:

1,000-meter row

50 thrusters (65,45)

30 chest-to-bar pull-ups

 

Level 2 (45,35), Chin over bar

Level 1 (35,15) Chin over Bar; 750m Row

 

Extra Work

10-8-6-4-2

Back Squat 1.5 x BW

Bench Press BW

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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!