Warm-Up

3 Rounds

15/12 Cal Row

Rd 1 – 10 Inchworm w/ Push Ups

Rd 2- 10 Scorpions

Rd 3- 10 Moon the Sky

 

 

 

Strength

EMOM 7

Clean

  1. 3 Reps
  2. 3 Reps
  3. 2 Reps
  4. 2 Reps
  5. 1 Rep
  6. 1 Rep
  7. 1 Rep

Strong focus on setup and technique today – add weight each round

 

WOD

7 2-minute rounds of:

25/20 -cal. row

Max Jerks (185,115)

 

Level 3- 135, 95  (20,15 Cals)

Level 2- 115, 75 (15,12 Cals)

Level 1- 95, 45 (12,9 Cals)

 

WOD CREDIT- CrossFit.com

 

Coaches note:You should be getting 2-10 Reps/interval. Ideally allow for some rest/transition time so you do not redline.

 

Extra Work

15 Min AMRAP

Run 200m

50ft HS walk

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
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!