Warm-up

In 6 Minutes

25/20 Cal Row

25 V-Ups

15 Jumping Squats

10 False Grip Ring Rows

In remaining time: Hollow Rocks

 

Skill

Muscle-up

 

OPEN WOD 14.4

14 Minute AMRAP

60 Calorie row

50 Toes-to-bar

40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)

30 Power Cleans, (135,95)

20 Muscle-Ups

 

Level 3 – (115,75), Ring Dips

Level 2 – (115,75), Ring Dips 50-30-30-20 Reps

Level 1 – (95,55), 40-30-30-20-10 Ring Dips

 

Extra Work

Front Squat

6×6 @ 75%+5lbs

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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!