Warm-up

Dynamic Warm Up (5 Mins)

 

Mobility

Trap Mash

 

Strength

E2MOM for 14 Minute

2 Squat Clean and Jerks

  1. 70%
  2. 75%
  3. 80%
  4. 85%
  5. 85%
  6. 90%
  7. 90%

 

WOD

15-12-9-6-3

Hang Power Cleans (135,95)

Shoulder to Overhead

Chest to Bar Pull-ups

 

Level 2- (115,75)

Level 1- (95, 55), chin Over Bar

ADV (155/105)

 

Coaches Note– Pick a weight you can cycle and use the hook grip.

 

Extra Work

Complete as many rounds as possible in 20 minutes of:

25-cal. row

25 hip extensions

25 GHD sit-ups

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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!