Warm-up

Partner Up

2 Rounds

P1: Row 250m

P2: AMRAP Burpees

Switch

 

Strength

1.Deadlift

3-3-3-3-3

*Between each set complete the complex for 4 Total. Hands must stay on the bar.

5 Strict Pull-ups

5 C2B Pull-ups

5 Kipping Pull-ups

 

L2- 3-3-3

L1 – 3-3-3 with banded assistance

ADV – add weight with a vest

 

WOD

500m Row

21 Thrusters (115,75)

500m Row

15 Thrusters

500m Row

9 Thrusters

 

Level 2- (95,55),

Level 1- (65,35),

 

Bike sub 50 cal

 

Coaches Tip – The stimulus of this workout is pain. Choose a weight where you pick the bar up right away and try not to break.

 

Extra work

5 Rounds each for time

15/10 Calorie Bike

50m KB Carry (70/53)

5 Ring Muscle-up

2:00 Rest

 

Olympic Lifting Class **4:00PM Only**

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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!