Warm-up

½ Tabata Row

Rest :30 seconds

½ Tabata Jump Rope

WOD

At 0:00

1000m Row

100 Double Unders

21 Power Snatches (95,65)

At 10:00

750m Row

75 Double Unders

15 Power Snatches

At 18:00

500m Row

50 Double Unders

9 Power Snatches

Level 2- (75,50)

Level 1- (65,35)

Accessory

Horizontal Pulling

3×10

Inverted Rows*

Scap Pull-ups

*Use a box under the feet for an extra challenge on the inverted Rows

Extra Work
Not For Time
3 Rounds
10 Strict Toes To Bar
Accumulate 1:00 Deadhang
20 GHD Sit ups
Accumulate 1:00 Hollow Hold on GHD
20 Hip Extension

Accumulate 1:00 Superman Hold on GHD

 

*Scale Holds to :30 where necessary

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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!