Warm-up

Partner Up!

P1: Row 500m

P2: 10 Burpee Lateral Jumps

10 Good Mornings
Then AMRAP inchworms + push up

Switch!

 

Then…

10 Hand Release Push Ups

5-10 Push Ups with Slow Negative

5-10 Clapping/Explosive Push Ups

5-10 Diamond Push Ups

 

WOD

2000m Row

Then 4 Rounds

10 Deadlifts (275,185)

20 Push-ups

 

Level 3- 225,155

Level 2- 185,115

Level 1- 135, 95

 

Extra Work

For Time:

15/10 Bar Muscle-ups

30 Dumbbell Step-up and Overs (50,35)

40 DB Thrusters (50,35)

 

Open- 10/5 Bar MUPs

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
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!