Warm-up (8 mins)

2 Rounds

45s work/ 15s rest

Kettlebell cross chops (right)

Kettlebell cross chops (left)

Goblet squat hold

 

 

Strength

Deadlift

2-2-2-2-2

 

*Between sets complete 5 Weighted Seated Box Jumps

 

WOD (20 minutes)

20 Toes to Bar

30 Box Jumps

40 Kettlebell Swings (1.5,1)

50 Wallballs

40 Kettlebell Swings

30 Box Jumps

20 Toes to Bar

 

Level 2- (1,0.75)

Level 1- (0.75,0.5) 10-20-30-40-30-20-10

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
Sotts press
5×2
Heavy snatch balance
5-4-3-2-1-1
3-3-3-3-3 OHS 5 sec pause at bottom around 65%
Snatch grip Deadlifts
3-3-3-3-3
On dashes partner 3 GHR
Snatch
5 sets
1 power snatch+1 Snatch balance+ 1 OHS

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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!