Warm-up

400m Run

Then 2 Rounds

9 Scap Push Ups

6 Strict Toes to Bar

3 Pull to Stand

 

 

Skill

Rope Climbs – Bring your protective leg gear!

WOD (28 minutes)

In 8 Minutes

800m Run

In the remaining time

AMRAP

1 Rope Climb

5 Shoulder to Overhead (155,105)

Rest 2 minutes

In 8 Minutes

800m Run

In the remaining time

AMRAP

4 Power Cleans (155,105)

10 Push-ups

Rest 2 minutes

In 8 Minutes

800m Run

In the remaining time

AMRAP

3 Clean and jerks (155,105)

7 Toes to Bar

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55, 600m run, 2 pull to stands

ADV- 185,125

Extra Work

5-4-3-2-1-2-3-4-5

Bar Muscle-ups

100ft Stone carry between rounds (8in total) (135,95)

Too much?

Try 3-2-1-2-3 or 5-4-3-2-1

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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!