Warmup – Partner Up!!!

400m Run

Then:

90 sec max Mountain Climbers

90 sec max Lunges

90 sec max Burpee Lateral Hops

 

 

Strength

EMOM14

ODD Only

3 Back Squats

Climb in weight as able

*Challenger MOD: Goblet Squat

 

Partner WOD

600m Run Together

42 Thrusters (95,65)*

42 Burpee Lateral jumps*

600m Run Together

30 Thrusters

30 Burpee Lateral jumps

600m Run together

18 Thrusters 

18 Burpee Lateral Jumps

Level 2- 600-400-200, (75,55)

Level 1- 400-300-200 , (55,35)

Challenger MOD: WB Thruster; regular burpee

*Thrusters and Burpee Lateral Jumps are split between partners as they see fit.  One works, one rests.

 

Olympic Lifting Class **6:00PM Only**

Warm up
Red band
10 strict press
10 push press
10 power jerk
10 split jerk
10  sotts press

2 rnds
10 squat
10 jump squat

Clean
1 deadlift +1 pull +   1 low hang Clean
60%x 3
70%x 2
80%x 2
85%x 2

Strength
5x 3 FS +1 jerk
Ascending weight
3 clean grip deadlifts on dashes heavy

Followed by 10 Ghd weighted back extensions

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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!