Warm-up

E2MOM for 6 Mins

  1. Run 300m
  2. 30 Hollow Rocks

 

Skill

Strict Toes to Bar

Around the Worlds

 

Accessory

10-8-6-4-2

Strict Single Leg Toes to Bar (Alt.)

Supermans

 

 

WOD

20 Minute AMRAP

400m Run

10 Toes to Bar

15 Push-ups

20 Sit-ups

 

ADV – Ring Push Ups & GHDs

 

Olympic Lifting Class **6:00PM Only**

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

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
3 snatch off blocks mid hang
65%
70%
75%
80%
75%
70%

Strength
5×4 Back squat 75% double bounce at bottom
1 tempo squat(3-2-1) 1 double bounce
1 tempo squat(3-2-1) 1 double bounce
5 weighted back extentions
5 rows
Clean
1 clean pull+1 clean +1 jerk off blocks
65%
75%
80%
85%

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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!