Warm-up

1 Round

1 minute work, :30 Rest

  1. Burpees
  2. Box Jump Overs
  3. Burpee Box Jump Overs

 

Skill

Single Arm Dumbbell Snatch

 

Accessory

3 Rounds

10 Bent over rows

10 Weighted step-ups

10 DB pull-overs with upper back supported by the box

https://www.youtube.com/watch?v=Sgyn8Dc7QWs

 

 

WOD (20 Minute Cap)

Open WOD 17.1

10 dumbbell snatches (50,35)

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

 

Open Scaled- (35,20)- Step-ups ok

 

Level 1- (25,15); hang power snatch

 

 

Extra Work

800m Farmer’s Carry

400m Front Rack Carry

200m Overhead Carry

 

Men: Use two 1.5pd Kettlebells

Women: Use two 1pd Kettlebells

 

*WOD Credit: CrossFit Linchpin

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!