Strength
Front squat
3-3-3-3-3
– Between sets complete 10 weighted step-ups (5 each leg)

WOD
5 Rounds
10 Box Jump Overs
15 Toes to Bar
20 Wallballs (20/14)

Olympic Lifting Class *6pm Only*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

2 rnds
10 squat
10 jump squat
10  sotts press

Clean
2 sets
5 good mornings 95/55
5 clean pulls 110% of 1 RM

5 sets
3 front squats @85% of 1 RM of FS
Pause 2 secs at bottom

5 sets
3 cleans @80%

Jerks
3 sets
2 @ 80%

Strength
Strict press
5 sets
3 @ 80%

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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!