Warm-up

400m Medball Run with partner – switch as needed

Then

P1: 5 Bear Complex w/empty barbell

P2: Slow Alt. Mountain Climbers

P1: 20 Thrusters

P2: Downward Dog

 

 

Strength

Every 2 Minutes for 14 minutes: 2 Bear Complexes

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

– Shoulder to Overhead

 

Southie WOD 

“Heavy Sack”

600m Medball Run (20, 14)

40 Hang Power Cleans (115, 75)

600m Run (no WB)

20 Thrusters (115, 75)

10 Muscle-ups -OR- 15 Chest to Bar/15 Ring Dips

 

Intermediate

600m WB Run (14, 10)

40 Hang Power Cleans (75, 45)

600m Run (no WB)

20 Thrusters (75, 45)

15 Steep Ring Rows/15 Dips

 

Advanced

600m WB Run (20/14)

40 Hang Power Cleans (135, 95)

600m Run (no WB)

20 Thrusters (135, 95)

10 Muscle Ups

 

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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.
 

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