WOD
5 rounds
20 Deadlifts (185,125)
200m Run
20 Push-ups
250m Row
Rest 1 Minute

*intervals should be no longer than 5 minutes in duration. if your first round takes you longer scale reps and/or distance

ADV- 30 push ups

OLY Class – 6:00 Only

Warm Up:

2 Rounds- 10 back squats, 10 snatch balance, 10 OHS (barbell)

Turf- 10 OHLunges, 20 hollow rocks (2rounds)

Drill:

Emom 14

Even: 1 squat snatch, 1 power snatch,1 OHS (95/65)

Odd: 8/10 T2bar

Skill: From the rack: jerk from back rack into OHS. 2 second pause at bottom

6 sets, working up to a very heavy set.

Strength: Power Snatch

Find 1 rm with 8 min on clock

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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.
 

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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!