Warm-up

2 Rounds

250m Row

200m Run

5 Moon the Sky

Strength

With a Partner

Squat Clean and Jerks

Minutes 1-3- 12 Clean and Jerks @80% of Max

Minutes 3-6- 10 Clean and Jerks + 10/5lbs

Minutes  6-9 + 8 Clean and Jerks + 10/5lbs

Minutes  9-12 + 6 Clean and Jerks + 10/5lbs

Minutes 12-15 4 Clean and Jerks + 10/5lbs

– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars

WOD

2 Rounds

500m Row/400m Run

25 Goblet Lunges (1.5, 1)

Level 1 – (1,0.75)

Level 2 – (0.75,0.5)

ADV – (2,1.5)

Extra Work

Bar Muscle
10-8-6-4-2
20/15 Calorie Assault Bike on Dashes
*Scale to half reps or hardest version of a pull up that you can do

 

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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.
 

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!