Warm-up

5:00 AMRAP
20 Lateral Up/Overs
*Round 2 Switch to 10 box jumps with step down
10 Hang Muscle Clean
5 Front Squat with 2 second pause at the bottom

Strength

Every 2 Minutes for 14 Minutes

3 Front Squats (Start at 80%, build to 90%)

 

WOD

25 Hang Power Cleans (135,95)

50 Box Jumps

25 Hang Squat Cleans

 

Level 2- 115,75

Level 1- 95,45

ADV- 165,115 (30,24) inch box jumps

 

Coaches Note– Pick a weight where you can do the first 25 HPC in no more than 3 sets.

 

Extra Work

AMRAP 15

10 Prison Burpees*

1 Rope Climb

ADV – Wear a Vest

*3 push ups each time you go down for your burpee

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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!