Warm Up

In 6 Minutes

400m Run

Row 20/15 Cals

In remaining time, AMRAP Burpee Lateral Jumps

 

Challenger – 15/10 Cal

 

Skill/Accessory

Handstand Holds

 

WOD

At 0:00 For Time

600m Run

25 Shoulder to Overhead (135,95)

*Challenger – 400m Run; 25 total KB S2O

 

At 6:00 For Time

50/40 Calorie Row

25 Burpee Lateral Jumps

*Challenger – 40/30 Cal Row; 20 Burpees

 

At 13:00-23:00 For Rounds/Reps

20/15 Calorie Row

10 Shoulder to Overhead

10 Burpee Lateral Jumps

200m Sprint

*Challenger – 15/10 Cal, KB S2O, Burpee, 100m Sprint

 

Level 3- 115,75

Level 2- 95,55

Level 1- 75,35

ADV – 155/105

 

*This should be a weight you can do at least 10 unbroken*

 

Extra Work

5 Rounds

5/3 Muscle-ups

50 ft Overhead Yolk Carry

50 ft Handstand walk

 

Olympic Lifting Class **4:00PM Only**

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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!