Warmup – Partner up!

Tabata

Parter 1: Hollow Rocks

-10s Rest= superman hold

Partner 2: Jumping Air Squats

 

Skill

Pull-ups

 

WOD

30 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Squats

10 Burpees*

*Coaches Note: Partner 1 will do a full round of the 5-10-15, and then both partners will complete the 10 burpees together. Then Partner 2 will complete the 5-10-15, burpees together, etc.

The stimulus for this workout is SPEED. Go hard when you are working, and recover when your partner is working.

Level 2: 8 Burpees

Level 1: 5 Burpees

ADV: C2B

 

Extra Work

Work up to a Heavy Clean & Jerk Double

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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.

 

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.
 

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