Warm Up
AMRAP 5:
5 Single Arm Ring Rows / arm
5 Single Leg KB Deadlifts / leg
50′ Side Shuffle
50′ Backpedal

WOD
Deadlift
7-7-7-7-7

Then

Take 40% of your best lift and perform:
Deadlift + :05 Negative Return to Floor
3 sets x 7 reps

Level 2:
Deadlift
7-7-7-7-7

Then

Take 40% of your best lift and perform:
Deadlift + :05 negative
3 sets x 7 reps

Level 1:
Deadlift
7-7-7-7-7

then…

Take 40% of your best lift and perform:
Deadlift + :05 negative
3 sets x 7 reps

Accessory:
3 Rounds:
20 DB Floor Press
100′ DB Overhead Walk
20 V-Ups
100′ DB Overhead Walk

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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!