Warm Up

 

Dynamic Warm-up

 

 

Strength

EMOM8

2 Deadlifts 85-90%

 

WOD

21-15-9-15-21

Kettlebell Swings (2,1.5)

Box Jumps

Wallballs

 

Level 2 – (1.5,1)

Level 1 – (1,0.75), 21-15-9

 

Coaches note-. This WOD is intended to be fast and unbroken.  Pick a weight for the kb and wb and/or scale the reps so you can move swiftly through the workout.

 

Extra Work

For time:

3-minute handstand hold

100 air squats

50-meter handstand walk

100 air squats

30 handstand push-ups

 

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!