Warm Up

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P1- 15/12 Cal Row

P2- PVC Pass Throughs

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P1- 15/12 Cal Row

P2- PVC Overhead Squats

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Strength

Every 90s for 7 sets

3 Box Squats

 

 

WOD

75/65 Calorie Row

50 Overhead Squats(95,65)

10 Rope Climbs

 

Level 3- 7 Rope Climbs

Level 2- (75,45), 5 Rope Climbs

Level 1- 60/50 Calorie Row, (55,35), 30 Overhead Squats, 10 Pull to stands

ADV – 15 Rope Climbs

 

Subs = 55/45 cals bike

 

Extra Work

For 18 Minutes

1.1 Squat Snatch@85-90%

  1. 50ft Handstand Walk
  2. Rest

Olympic Lifting Class **4:00 Only**

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

2 rnds
Bar only
10 squat
10 jump squat
10  sotts press

Go over 3 position clean

Clean and jerk
65%x1      65%x1     65%x1
70%x1      75%x1     75%x1
75%x1      80%x1     80%x1
80%x1      85%x1     90%x1
Strength
7×3   FS across
80% reset at top

3-3-3-3-3 push Press
Ascending weight up to 80%
10 back extensions at dashes + 3 clean grip deadlifts

Mobility

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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!