Warm Up: 3 Rounds

  • 10 Reps Box Step Up
  • 5 Box Jump + Step Down
  • 10 KB Deadlift
  • 2×5 KB Swings Single Arm Each Arm
  • 5 KB Swings to Shoulder Height.
  • Teach how to “pull & punch” the KB overhead vs. a slower but more consistent traditional swing.

WOD
For Time:
200 Double Unders
100 Sit-ups (Feet Anchored)
75 Kettlebell Swings (53/35#)
50 Box Jumps (30/24″”)*

*No rebounding today, step down or jump down.

Level 2:
For Time:
2:00 Max Double Under Attempts
100 Sit-ups (Feet Anchored)
75 Kettlebell Swings (35/26#)
50 Box Jumps (24/20″”)

Level 1:
For Time:
300 Single Unders
80 Sit-ups (Feet Anchored)
60 Kettlebell Swings (26/18#)
40 Box Jumps or Step Ups (20/12″”)

Accessory if Time

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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We are excited to meet you!