Warm-up

Partner Up!

P1- Row 250m

P2- Wall Sit

Switch

P1- Row 250m

P2- Hollow Hold

Switch

 

Mobility

Lat Rolling

Forearm Rolling

 

Strength (17 mins)

EMOM8

2 Squat Cleans (80-90%)

Rest 4 Minutes

EMOM5

1 Squat Clean (90-102%)

 

WOD

13 Minute AMRAP

2000m Row

30 Clean and Jerks (135,95)

*Row Sub: 1 Mile Run

 

Level 2- 115,75

Level 1- 95,55, 1500m

 

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible

 

 

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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!