Warm-up

6 min AMRAP

50’ Burpee Broad Jump

5 Moon the Sky

50’ Spidey Crawl

5 Inchworms w/ Push Up

 

 

Skill

Rope Climb

 

Strength

Front Squat

2-2-2-2-2

 

WOD(15 mins)

6 Rounds

1 Rope Climb

6 Squat Cleans (135,95)

9 Burpee Lateral Jumps

 

Coaches Tip- This should be more of a sprint- not a long drawn out WOD. The goal should be to have the first few rounds < 2 minutes.

 

Level 3- 115,75

Level 2- 95, 55

Level 1- 75,35, 2 Pull to stands

ADV-155,105; legless

 

Extra Work

Southie SidePiece

12:00 Ascending Ladder

2 DB Burpee Step up/Over

100M Run

go up by 2s, run stays the same

ADV 75/50

RX 50/35

L2- 35/20

L1-30 Reps

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!