Warm-up

EMOM 4

1.12/10 cal bike, 15/12 cal row

  1. AMRAP Pull to Stand
  2. 50 Double Unders
  3. Inchworms w/ 5 Push Ups at Bottom

 

Then 2x Through

30 Second Right Side Plank (arm extended)

30 Second Left Side Plank (arm extended)

30 Second Hollow Rocks

 

Skill/Accessory

Ring Work

-Push Ups

-Push Outs

-Knee Tucks

 

WOD

EMOM24

Minute 1- 12/10 Calorie Bike or Row

Minute 2- 2 Rope Climbs

Minute 3- 50 Double Unders

Minute 4- 20 Push-ups

 

Level 2 – 10/8 Bike or Row, 1 Rope climb, 25 DU, 15 PU

Level 1/Challenger – 8/6 Bike or Row, 3 pull to stands, 75 singles or mtn climbers, 10 PU

 

ADV -15/12 Bike or Row,  3 climbs

 

Extra Work

Every 2 Mins

Snatch 6×3 @ 70-75%

straight into

Every 2 Mins

Power Clean 6×3@70-75%

*No touch and go reps

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!