Warm Up:
2-3 Rounds:
Deadlift
Bootstrappers
Muscle Clean
Box Step-ups
Front Rack Lunge
Jumping Jacks
Alternating Front Rack Position Stretch
Front Squat

WOD
For Time:
21 Front Squat (185/125#)
15 Box Jump Over (24/20″)
9 Power Clean (185/125#)
15 Front Squat
12 Box Jump Over
6 Power Clean
9 Front Squat
6 Box Jump Over
3 Power Clean

OUTSIDE VERSION /HOME
2 Rounds
21 DB/KB (odd object) Thrusters (53/35)
15 Box Jump Overs (weighted step-ups)
9 Power Clean KB/DB (odd object) /each side
15 Thrusters
12 Box Jump Overs/ Weighted step UPs
6 Power Clean
9 Thrusters
6 Box Jump Overs
3 Power Clean

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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!