Warm-up

EMOM 5

  1. Run 100m w/light KB
  2. 15 KB Swing
  3. Run 200m (No KB)
  4. 30 Second Hollow Hold on the Rig
  5. 20 V-Ups

 

 

Skill

KB Snatch

 

Partner WOD!!

30 Min AMRAP

400m KB Run*

40 KB Snatch (53/35)

600m Run

40 Chest to Bar Pull-ups

*Partners run together on all runs. For KB run, use one KB and switch as needed

Partition all reps however you want

Level 2- (35/25)(Kipping Pull-up)

Level 1- (25/18)(Ring Row)

ADV- (70/53) (10 Bar MU)

 

Coaches Note:The snatches in this workout are meant to be fast. Choose a weight that you can cycle sets of 5-10 reps consistently.

 

Extra Work

15 Rounds for time of: 50M Dumbbell Farmer’s Carry (50/35)

25 Double Unders

*Crossfit Linchpin

 

Prehab with Coach Eric **7:30 AM**

 

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!