Warm Up:

  • :10 Hollow hold
  • 5 Ring Rows Each Arm
  • 10 Arch Ups
  • 10 Hollow Rocks
  • 10 Alternating DB Snatches

WOD
For Time:
36 Kipping Ring Pull-Ups
63 Weighted Sit-Ups
27 Kipping Ring Pull-Ups
45 Deficit Push-Ups (Hands on DB’s)
18 Kipping Ring Pull-Ups
27 Weighted Box Step Overs (24/20″”)
9 Kipping Ring Pull-Ups

Load: 50/35#

Level 2:
24 Kipping Ring Pull-Ups
63 Weighted Sit-Ups
18 Kipping Ring Pull-Ups
45 Deficit Push-Ups (Hands on DB’s)
12 Kipping Ring Pull-Ups
27 Weighted Box Step Overs (24/20″”)
6 Kipping Ring Pull-Ups

Load: 35/20#

Level 1:
24 Jumping Ring Pull-Ups
42 Weighted Sit-Ups
18 Jumping Ring Pull-Ups
36 Deficit Push-Ups (Hands on DB’s)
12 Jumping Ring Pull-Ups
24 Weighted Box Step Overs (24/20″”)
6 Jumping Ring Pull-Ups

Load: 20/10#

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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!