Warm-up

3 Rounds

In 90 seconds

Run 100m

AMRAP Double Unders

Rest 30 seconds

 

L1 – Double Under Attempts

Mobility

Shoulders and Calves

 

Strength

Back Squat

2-2-2-2-2

 

WOD 1

8 Minute AMRAP

10 Shoulder to Overhead (115,75)

200m Run

 

Rest 4 Minutes

 

WOD 2

8 Minute AMRAP

10 Overhead Squats (115,75)

40 Double Unders

 

Level 2 (95, 55), 20 Double Unders

Level 1 (75,35), 50 Singles

 

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

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
complex
1 pull + 1 low hang clean
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5×2
1 front squat +1split jerk from rack Heavy
3-3-3-3-3
Clean grip deadlifts @90% of 1 rm clean focus on start position
3 GHR on dashes

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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!