“Frannish” – Wednesday 6-20

by | Jun 19, 2018 | General, Latest WOD

Warm-up

2 Rounds

:30 on/:10 Rest

-Foot Fire

-Jumping Lunges

-Push Ups

-Jumping Squats

 

 

Mobility

Quad Mash

 

Strength

Back Rack Lunge 25 ft

Warm-up with 2 climbing sets

Then complete 4-5 straight sets

 

 WOD

15-12-9-6-3

Thruster (135,95)

Chest to Bar Pull-up

 

Level 3-115,75

Level 2- 95,55, Chin over Bar

Level 1- 75,35, chin over bar

 

Extra Work

With a Partner or Rest 1:1

75/60-50/40-25/20

Cals Assault bike

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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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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