Warm-up

EMOM:9

  1. 7 MedBall Deadlifts + 7 MedBall Front Squats
  2. 7 Burpee Step Ups
  3. 7 Box Elevated Side Hip Touches per side

 

Strength

Deadlift

EMOM14- Odd only

  1. 3 @ 70 %
  2. 3 @ 70%
  3. 3 @ 75%
  4. 2 @ 80%
  5. 2 @ 85%
  6. 2 @ 85%
  7. 2 @ 90%

 

WOD

30 Wallballs (20/14)

20 Burpee Box Jumps

30 Wallballs

20 Burpee Box Jumps

30 Wallballs

 

Level 2- 20 Wallballs

Level 1- 15 Wallballs, 15 Burpee box jumps

ADV – (30/20)

 

Extra Work
30/25 Calorie Bike
100′ HSW
45 Pull Up

30/25 Calorie Bike
100′ HSW
30 Chest To Bar

30/25 Calorie Bike
100’HSW
15 Bar Mups

 

(*Scale to 50’ HSW or 2:00 of Attempts or 5 Wall Climbs)

 

*Crossfit Mayhem

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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!