Warm-up

Run 600m

Then :45 on/ :15 off

Barbell Thrusters

Jump Rope

Kettlebell Swings

Burpees

-Goal is to move for whole :45 without stopping/putting bar down

 

Mobility

Calves

Hamstrings

 

WOD (30 mins)

800m Run

Then

-80 Thrusters (45,35)

-80 Double Unders

-80 Kettlebell Swings (1.5,1)

800m Run

**EACH TIME you break your set of any of the movements, complete 7 Burpees**

 

Level 2 – (35,25)(1, 0.75); 40 Double Unders; 6 burpees

Level 1 – 5 Burpees (25,15) (0.75, 0.5) 120 singles

Coaches Note* -The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20-30 unbroken.

 

Extra work

5-4-3-2-1

Squat Clean & Split Jerk

75-80-85-90-95%

Muscle-up x2

 

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

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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.
 

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