Warm-up

EMOM 6

  1. 15/12 Calorie Row
  2. 50 Double Unders
  3. 10/7 Strict Pull Ups

*Scale reps back as necessary

 

Mobility

Shoulders and Calves

 

WOD

Every 3 Minutes for 30 Minutes

X Calorie Row

X Double Unders

X Pull-ups

 

RX- 15/50/10

Level 2- 12/20/7

Level 1- 8/100 singles/5 Pull-ups

ADV- 20/50/5 Bar Muscle-ups

 

*There is no built-in rest other than what you earn. If you get too winded take a round off, but you will need to wait for the next round to begin. Pick a level and stick with it.

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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.

 

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!