REMINDER!! If you are interested in the next gear order, get yours in by Sunday. If you are having trouble accessing the Google Sheet, access the link from your desktop and you’ll be good to go.

Also! There are a few folks who do not get the emails that we send out from ZenPlanner. We are discovering that usually the explanation is that you are somehow on the “Unsubscribe” list. If you email help@zenplanner.com and ask to be removed from the Unsubscribe list, they will be able to take care of it and the emails will come.

Warm-up
Partner Up
2 rounds each
P1- Row 500m
P2- 1st round quad roll, 2nd round couch stretch.

Switch sides at the 250m mark

Skill
Rope Climb

WOD 1 – 15 min cap
21 Front Squats (155,105)
5 Rope Climbs*
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs

*Sub Wall Climbs

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,65)

WOD 2 – 15 min cap
3 Rounds
400m run
30 Sit-ups

ADV – GHDs

Note: Each workout is designed to be fast and close to unbroken, chose a scale that allows you to complete each in under 12 mins.

Extra Work
12 Rounds For Time
4 Strict Pull Ups
3 SHSPU
2 Strict Ring Dips

WOD CREDIT – Linchpin

 

Olympic Lifting Class **6:00PM**

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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!