Warm-up

Partner –up

Alternating Tabata

Row and Burpees

*Partners stay on row or burpees for 4 rounds then switch

Mobility

Traps & Triceps

Strength

EMOM10

1 Strict Press

85-100%

WOD (17 mins)

Tabata Row

Rest 1 Minute

7 Minute AMRAP

7 Deadlifts (275,185)

7 Handstand Push-ups

Rest 1 Minute

Tabata Burpees

Level 3- (225,155)

Level 2- (185,135)

Level 1- (155,115)

 

Extra Work
600M KB Farmer’s Carry (53/35)
400M KB Double Front Rack Carry
200M KB Double Overhead Carry

 

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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!