Warm-up

Dynamic Exercises

 

Then 2 Rounds

5 Squat-Mornings

10 Bent Over Rows

10 Bulgarian Split Squats per side (with barbell, if possible)

 

Strength

E2MOM12

Front Squat- 5 Reps @75% of 1RM

  • Weight should feel challenging but doable for 6 sets

 

WOD

12 Minute AMRAP

7 Thrusters (115,75)

9 Chest to Bar Pull-ups

11 Box Jumps

 

Level 2- (95,55), 7 Pull-ups

Level 1- (75,35), 5 Pull-ups

 

Extra Work

15/12-12/9-9/6

Bike Cals

12-9-6

Deficit HSPU (4/2’)

 

Rest 5 mins btw rounds

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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!