Warm-up

2 Rounds

12 Good Mornings

9 Bar Facing Burpees

6 Strict Press

*Add light weight for second round, repeat.

 

 

Strength

Push-press

5-4-3-2-1

 

Accessory

Between each set of push-press complete 5 unilateral deadlifts on each side.

ADV – Weighted Barbell

 

WOD

3 Rounds

21 Deadlifts (155,105)

15 Bar Facing Burpees

9 Shoulder to Overhead (155/105)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

Coaches Tip – Shoulder to overhead should be challenging.

 

Extra Work

EMOM18

1.15/12 Cals Bike

2. 5 Burpee Bar Muscle-ups

3. 50  Double Unders

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!