Warm-up

Every 2 minutes for 12 minutes:

  1. 300m Run
  2. 300/250m Row
  3. 100’ Single Arm OH Dumbbell Lunge (switch arms at 50’)

 

 

Mobility

Couch Stretch

Shoulder Rolling

 

WOD

800m Run

40 Thrusters (75,55)

1000m Row

40 Single Arm Snatches (50,35)

 

Rest 3 Minutes

 

400m Run

20 Thrusters

500m Row

20 Single Arm Snatches

 

Level 2- 65,45/ 40,25

Level 1- 55,35/ 30,15

Challenger – Medball Thruster; Full KB Swing

ADV – Snatch =70/50

 

Extra Work

4 Rounds

5 Stone over Shoulder (135/95)

5 Bar Muscle  Ups

5 Stone Hug Squats

10 Strict HSPUs

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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!